Per the Centers for Disease Control (CDC), 30 million people have diabetes in the United States, and 90 to 95 percent of them have type 2.
There are two types of diabetes that most people should know, Types 1 and 2.
Type 1 diabetes – This is the type that will present at a younger age where the pancreas cannot make its own insulin. These folks are going to be dependent on insulin in order to get the sugar from their blood into their organs.
With type 1, people are more likely to go into diabetic ketoacidosis (DKA) than type 2 so they must be very careful about monitoring their sugars. Diabetic ketoacidosis is when blood sugars are so high and the body cannot secrete enough insulin to control them. Symptoms include abdominal pain, fevers, chills, malaise, nausea, and vomiting. This can easily land someone in the hospital.
Type 2 diabetes – This is the type that will present at an older age where chronically high sugars have made or body more resistant to insulin. Thus, the pancreas cannot keep with the high insulin demand. The key for these folks is the knowledge that type 2 diabetes is reversible!
With proper diet, weight loss, and glucose (sugar) control they can get rid of diabetes. Diabetic hyperglycemic hyperosmolar syndrome (HHS) is equivalent of DKA but happens in type 2 diabetics with more or less the same symptoms. The key is that there are no ketones (the “K” in DKA) and patients are not as sick.
The carbohydrate is one of the essential macromolecules our body uses for fuel. No matter how much someone says there are carb-free, it will always be in one’s diet. However if one has diabetes and not a properly carb controlled diet, then one is at risk for complications.
According to the International Markets Bureau, almost 70% of Americans have reported eating bread within a 2-week period. That is 6x higher than the rate buns, bagels, or crackers!
As a Family Medicine physician, I am always counseling people on dietary modifications and lifestyle choices. Good amounts of my patients have diabetes so nutrition counseling is necessary, but if someone has been eating bread their entire life. It is somewhat cruel to them to stop eating it cold turkey….
What is the Glycemic Index?
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Soooooo to educate my readers and patients out there I am listing the best bread in term of the glycemic index.
The glycemic index (GI) is a measure of how much that food increases the blood glucose level compared to pure glucose (sugar).
For instance, sugar has the glycemic index of 100 and everything else is going to be compared to that standard.
For a small list of foods to compare:
- Waffles: 110
- Rice: 110
- Oatmeal: 70
- Soda: 97
- Bran flakes: 55
- Apple: 40
- Low-fat yogurt: 14
- Peanuts 21
- Beans 42
As you can see, the more natural less processed foods like beans and apples have a much lower glycemic index compared to waffles and soda.
So waffles will increase your blood sugar MORE than actual sugar will… WOW
What is the point of this index? To make us feel better about our choices or maybe is it part of a new diet.
Partly true, but the main reason is to track which foods can increase someone’s blood glucose the most and the least so especially diabetics can know which foods put them at risk for hyperglycemia (high blood sugars) and thus DKA and HHS.
In general, GI’s of 55 or below are low, 70 or above are high, and anything in between medium.
Certain bread has a higher glycemic index compared to others.
The Bad:
- White bread (bagels, pretzels, crackers): 75
- Baguette: 95
The Medium:
- Sourdough Bread: 55
- Rye bread: 64
- Whole wheat pita bread: 54
The Good
- Multigrain Bread: 48
- Pumpernickel bread: 46
- Barley Bread: 30
Ezekiel 4:9 Bread Brands
Here are my 3 criteria for all the choices on the list
- Must taste good (no chafe or chewing on tree bark here)
- It must be a low glycemic index food
- Must offer other nutrients like fiber and protein compared to other bread.
This is one of the most popular AND healthy brands of bread out there. This is not a flimsy bread that will come apart once you put a little mustard on it. It is a dense fiber-enriched bread made of organic whole grains packed with protein with a glycemic index of 36!You can find this in most frozen sections of your grocery store. This brand has more flavors including Low Sodium, Sesame, 7 Sprouted Grains, Cinnamon Raisin, and the list goes on…..
Joseph’s Flax, Oat Bran, and Wheat Pita Bread
After wine, the second best thing to come out of the Mediterranean is the pita. The problem is that most pitas are high in carbs and lacking fiber… Until now!This pita is super low carb and has half of the carbohydrates are coming in the form of fiber! For a bonus, it is rich in omega-3 fats which are both good for your heart and brain. With a low glycemic index under 45 maybe you can enjoy a little bit of wine with your pita 😉
Dave’s Killer Bread
High in protein, fiber, and low in calories. Do I need to say more?Actually yes I will, would be a weird spot to end an article at hahahaha. This is the tastiest bread on the list in my opinion that will make you change your mind from ever eating white bread again. Trust me, once you have a turkey and avocado sandwich on this bread, you will be thanking me
Author BIO
Dr. CHRISTIAN-JEVON BRAMWELL MD
Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.
NPI (Doctor proof number) – 1336632918 NPI Number: