A BEGINNER’S GUIDE TO THE LOW GLYCEMIC DIET

Aug 2, 2020 | Healthy Foods

A BEGINNER’S GUIDE TO THE LOW GLYCEMIC DIET

The low glycaemic (low GI) diet is based on the concept of the glycaemic index (GI).

Studies have shown that the low GI diet may result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes.

However, the way it ranks foods has been criticized for being unreliable and failing to reflect foods’ overall healthiness.

This article provides a detailed review of the low GI diet, including what it is, how to follow it, and its benefits and drawbacks.

The low glycaemic (low GI) diet is based on the concept of the glycaemic index (GI).

Studies have shown that the low GI diet may result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes.

However, the way it ranks foods has been criticized for being unreliable and failing to reflect foods’ overall healthiness.

This article provides a detailed review of the low GI diet, including what it is, how to follow it, and its benefits and drawbacks.

What is the glycaemic index (GI)?

Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They’re an essential part of a healthy diet.

When you eat any type of carb, your digestive system breaks it down into simple sugars that enter the bloodstream.

Not all carbs are the same, as different types have unique effects on blood sugar.

The glycaemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor (1Trusted Source).

The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.

The three GI ratings are:

  • Low: 55 or fewer
  • Medium: 56–69
  • High: 70 or more

Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

You can use this database to find the GI value (and glycemic load, described below) of common foods.

It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:

  • beef
  • chicken
  • fish
  • eggs
  • herbs
  • spices

Factors that affect the GI of a food

A number of factors can influence the GI value of a food or meal, including:

  • The type of sugar it contains. There’s a misconception that all sugars have a high GI. The GI of sugar ranges from as low as 23 for fructose to up to 105 for maltose. Therefore, the GI of a food partly depends on the type of sugar it contains.
  • The structure of the starch. Starch is a carb comprising two molecules — amylose and amylopectin. Amylose is difficult to digest, whereas amylopectin is easily digested. Foods with a higher amylose content will have a lower GI (2Trusted Source).
  • How refined the carb is. Processing methods such as grinding and rolling disrupt amylose and amylopectin molecules, raising the GI. Generally speaking, the more processed a food is, the higher its GI (2Trusted Source).
  • Nutrient composition. Adding protein or fat to a meal can slow digestion and help reduce the glycaemic response to a meal (3Trusted Source, 4Trusted Source).
  • Cooking method. Preparation and cooking techniques can affect the GI too. Generally, the longer a food is cooked, the faster its sugars will be digested and absorbed, raising the GI.
  • Ripeness. Unripe fruit contains complex carbs that break down into sugars as the fruit ripens. The riper the fruit, the higher its GI. For example, an unripe banana has a GI of 30, whereas an overripe banana has a GI of 48 (5Trusted Source).

The amount of carbs is also important

The rate at which foods raise blood sugar levels depends on three factors: the types of carbs they contain, their nutrient composition, and the amount you eat.

However, the GI is a relative measure that doesn’t take into account the amount of food eaten. It’s often criticized for this reason (1Trusted Source).

To solve this, the glycemic load (GL) rating was developed.

The GL is a measure of how a carb affects blood sugar levels, taking both the type (GI) and quantity (grams per serving) into account.

Like the GI, the GL has three classifications:

  • Low: 10 or fewer
  • Medium: 11–19
  • High: 20 or more

The GI is still the most important factor to consider when following the low GI diet.

However, the Glycemic Index Foundation, an Australian nonprofit raising awareness about the low GI diet, recommends that people also monitor their GL and aim to keep their total daily GL under 100.

Otherwise, the easiest way to aim for a GL under 100 is to choose low GI foods when possible and consume them in moderation.

Low GI diet and diabetes

Diabetes is a complex disease that affects millions of people worldwide (6).

Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys (7Trusted Source, 8Trusted Source, 9Trusted Source).

A number of studies suggest that low GI diets reduce blood sugar levels in people with diabetes (10Trusted Source, 11, 12Trusted Source).

A 2019 review of 54 studies concluded that low GI diets reduced haemoglobin A1C (a long-term marker of blood sugar control), body weight, and fasting blood sugar levels in people with prediabetes or diabetes (12Trusted Source).

What’s more, some research has linked high GI diets with a greater risk of developing type 2 diabetes. One study in over 205,000 people found that those with the highest GI diets had up to a 33% greater risk of developing type 2 diabetes than those who consumed the lowest GI diets (13Trusted Source).

A systematic review of 24 studies reported that for every 5 GI points, the risk of developing type 2 diabetes increased by 8% (14).

The low GI diet may also improve pregnancy outcomes in women with gestational diabetes, a form of diabetes that occurs during pregnancy.

Moreover, the low GI diet has been shown to reduce the risk of macrosomia by 73%. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it’s associated with numerous short- and long-term complications for the mother and baby (15Trusted Source).

Other benefits

Studies have shown that the low GI diet may also have other health benefits:

  • Improved cholesterol levels. One study showed that low GI diets reduce total cholesterol by 9.6% and LDL (bad) cholesterol by 8.6%. LDL cholesterol is also associated with an increased risk of heart disease and stroke (16, 17Trusted Source, 18, 19).
  • May help you lose weight. Some evidence suggests that low GI diets can promote fat loss. However, more research is needed to determine whether low GI diets are effective for long-term weight loss (16, 20Trusted Source, 21Trusted Source).
  • May reduce the risk of cancer. Some studies suggest that people who consume high GI diets are more likely to develop certain types of cancer, including endometrial, colorectal, and breast cancer, compared with people on low GI diets (22Trusted Source, 23, 24Trusted Source).
  • May reduce the risk of heart disease. Recent research has strongly associated high GI and GL diets with an increased risk of heart disease (24Trusted Source, 25Trusted Source).

Foods to eat on the low GI diet

There’s no need to count calories or track your protein, fat, or carbs on the low GI diet.

Instead, the low GI diet involves swapping high GI foods for low GI alternatives.

There are plenty of healthy and nutritious foods to choose from. You should build your diet around the following low GI foods:

  • Bread: whole grain, multigrain, rye, sourdough
  • Breakfast cereals: steel cut oats, bran flakes
  • Fruit: apples, strawberries, apricots, peaches, plums, pears, kiwi, tomatoes, and more
  • Vegetables: carrots, broccoli, cauliflower, celery, zucchini, and more
  • Starchy vegetables: sweet potatoes with an orange flesh, corn, yams, winter squash
  • Legumes: lentils, chickpeas, baked beans, butter beans, kidney beans, and more
  • Pasta and noodles: pasta, soba noodles, vermicelli noodles, rice noodles
  • Rice: basmati, Doongara, long grain, brown
  • Grains: quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
  • Dairy and dairy replacements: milk, cheese, yogurt, coconut milk, soy milk, almond milk

The following foods contain few or no carbs and therefore don’t have a GI value. These foods can be included as part of the low GI diet:

  • Fish and seafood: including salmon, trout, tuna, sardines, and prawns
  • Other animal products: including beef, chicken, pork, lamb, and eggs
  • Nuts: such as almonds, cashews, pistachios, walnuts, and macadamia nuts
  • Fats and oils: including olive oil, butter, and avocado
  • Herbs and spices: such as garlic, basil, dill, salt, and pepper

Foods to avoid on the low GI diet

Nothing is strictly banned on the low GI diet.

However, try to replace these high GI foods with low GI alternatives as much as possible:

  • Bread: white bread, bagels, naan, Turkish bread, French baguettes, Lebanese bread
  • Breakfast cereals: instant oats, Rice Krispies, Cocoa Krispies, Corn Flakes, Froot Loops
  • Starchy vegetables: Désirée and Red Pontiac potato varieties, instant mashed potatoes
  • Pasta and noodles: corn pasta and instant noodles
  • Rice: Jasmine, Arborio (used in risotto), Calrose, medium-grain white
  • Dairy replacements: rice milk and oat milk
  • Fruit: watermelon
  • Savory snacks: rice crackers, Corn Thins, rice cakes, pretzels, corn chips
  • Cakes and other sweets: scones, doughnuts, cupcakes, cookies, waffles, cakes
  • Other: jelly beans, licorice, Gatorade, Lucozade

A sample low GI menu for 1 week

This sample menu shows what 1 week on the low GI diet might look like. It even includes a few recipes from the Glycaemic Index Foundation.

Feel free to adjust this or add low GI snacks based on your own needs and preferences.

Monday

  • Breakfast: oatmeal made with rolled oats, milk, pumpkin seeds, and chopped, fresh, low GI fruit
  • Lunch: chicken sandwich on whole grain bread, served with a salad
  • Dinner: beef stir-fry with vegetables, served with long grain rice

Tuesday

  • Breakfast: whole grain toast with avocado, tomato, and smoked salmon
  • Lunch: minestrone soup with a slice of whole grain bread
  • Dinner: grilled fish served with steamed broccoli and green beans

Wednesday

  • Breakfast: omelet with mushrooms, spinach, tomato, and cheese
  • Lunch: salmon, ricotta, and quinoa cups with a salad
  • Dinner: homemade pizzas made with whole wheat bread

Thursday

  • Breakfast: smoothie with berries, milk, Greek yogurt, and cinnamon
  • Lunch: chicken pasta salad made with whole wheat pasta
  • Dinner: homemade burgers with beef patties and vegetables on whole wheat rolls

Friday

  • Breakfast: fruity quinoa porridge with apple and cinnamon
  • Lunch: toasted tuna salad sandwich on whole wheat bread
  • Dinner: chicken and chickpea curry with basmati rice

Saturday

  • Breakfast: eggs with smoked salmon and tomatoes on whole grain toast
  • Lunch: whole grain wrap with egg and lettuce
  • Dinner: grilled lamb chops with greens and mashed pumpkin

Sunday

Healthy low GI snacks

If you find yourself hungry between meals, here are a few healthy low GI snack ideas:

  • a handful of unsalted nuts
  • a piece of fruit with nut butter
  • carrot sticks with hummus
  • a cup of berries or grapes served with a few cubes of cheese
  • Greek yogurt with sliced almonds
  • apple slices with almond butter or peanut butter
  • a hard-boiled egg
  • low GI leftovers from the night before

Drawbacks of the low GI diet

Although the low GI diet has several benefits, it also has a number of drawbacks.

First, the GI doesn’t provide a complete nutritional picture. It’s important to also consider the fat, protein, sugar, and fiber contents of a food, regardless of its GI.

For example, the GI of frozen french fries is 75. Some varieties of baked potato, a healthier alternative, have a GI of 93 or more.

In fact, there are many unhealthy low GI foods, such as a Twix bar (GI 44) and ice cream (GI 27–55 for low fat versions).

Another drawback is that the GI measures the effect of a single food on blood sugar levels. However, most foods are consumed as part of a larger mixed meal, making the GI difficult to predict in these circumstances (26).

Lastly, as mentioned earlier, the GI doesn’t take into account the number of carbs you eat. However, this is an important factor in determining their effect on your blood sugar levels.

For example, watermelon has a high GI of 72–80 and therefore wouldn’t be considered the best option when following a low GI diet.

However, watermelon also has a low carb content, containing under 8 grams of carbs per 100 grams. In fact, a typical serving of watermelon has a low GL of 4–5 and a minimal effect on blood sugar levels (27Trusted Source).

This highlights that using GI in isolation may not always be the best predictor of blood sugar levels. It’s important to also consider the carb content and GL of a food.

The bottom line

The low glycemic (low GI) diet involves swapping high GI foods for low GI alternatives.

It has a number of potential health benefits, including reducing blood sugar levels, aiding weight loss, and lowering your risk of heart disease and type 2 diabetes.

However, the diet also has multiple drawbacks.

At the end of the day, it’s important to consume a healthy, balanced diet based on a variety of whole and unprocessed foods, regardless of their GI.

YUCCA NUTRITION FACTS: CALORIES, CARBS, AND HEALTH BENEFITS. By Malia Frey

Dec 25, 2018 | Healthy Foods

 To fully understand yucca nutrition, it’s important to distinguish between different types of yucca and their common uses. Yucca root, also called “yuca,” is the root of the cassava plant. This vegetable is often boiled or fried like a potato and consumed as a snack or a side dish.

However, there are over forty other variations of yucca. Yucca is a common name for a genus of shrubs that grows in warm climates and has sharp, spear-shaped leaves. These yucca plants—including banana yucca, Mojave yucca, and beaked yucca—are often used medicinally and usually not consumed as a food.

Nutrition

One cassava root is about 400 grams. A single serving of cassava is about 1 cup or slightly over 200 grams. One cup of yucca provides about 330 calories.

But yucca is usually not consumed raw. You are more likely to see cassava or yucca chips or fries.

A single serving of yucca chips (28 grams) provides approximately 130 to 150 calories and 5 to 8 grams of fat. The calories in yuca fries will vary depending on how they are prepared and the serving size.

For example, if you eat about 10 yucca fries (also called yuca fries or cassava fries) you may consume anywhere from 200–275 calories and 13–18 grams of fat.

Carbs in Yucca

Yucca is a starchy vegetable that will significantly boost your carb intake. There are about 78 grams of carbohydrate in 1 cup of raw cassava (yuca), according to USDA data. Just under 4 grams of that is fibre and about 3.5 grams is sugar. The rest of the carbohydrate in yucca is starch.

The estimated glycaemic load of yucca is 41, which makes yucca a high glycaemic food.

Fats in Yucca

There is very little fat (less than 1 gram) in a single serving of raw yucca. One cup has less than a single gram of fat and one whole root has just over 1 gram of fat. However, if you consume fried yucca, the food is likely to have quite a bit of fat because it is cooked in oil.

Yucca fries and yucca chips may have up to 8 grams of fat or more, depending on how they are prepared.

Protein in Yucca

Yucca provides a small amount of protein in the raw form. One cup contains just under 3 grams of protein. Fried yucca is not likely to provide any additional protein.

Micronutrients in Yucca

Yucca root provides both vitamins and minerals.

Vitamins in yucca include vitamin A (28.6 IU), vitamin C (42 mg), folate (56 mg), choline (49 mg), vitamin K (4 mcg), and small amounts of thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, and betaine.

Minerals in yucca include calcium (33 mg), magnesium (43 mg), phosphorus (56 mg), potassium (558 mg), sodium (29 mg), manganese (0.8 mg), and small amounts of zinc and selenium.

Health Benefits

Yucca and yucca extract consumed by mouth has been used to lower blood pressure and manage high cholesterol.

Natural product guides that write about the use of yucca for medicinal purposes note that using yucca (or yucca extract) must be combined with a healthy diet and exercise program in order to benefit from any effect. So it is unclear if it is the yucca consumption or the lifestyle changes that provide a benefit.

Yucca is sometimes on the skin to reduce inflammation, bleeding, sprains, broken limbs, joint pain, baldness, and dandruff. There is some evidence to support the anti-inflammatory benefits and anti-arthritic effects of yucca. However, in published research, scientists state that more research is needed to verify these benefits in humans.

There is some evidence that using yucca topically may help alleviate skin sores, specifically herpes simplex virus type 1 and type 2. But more research on humans is needed.

Common Questions: How do you say “yucca”?

The proper pronunciation of the word depends on the type of yucca that you are referring to. When you are talking about the plant with long, spear-like leaves, it is pronounced “yuck-ka.” However, if you are referring to yuca or the cassava root vegetable, it is pronounced “yoo-ka.”

How and where can I buy yucca?

Some—but not all—grocery stores sell yucca in the produce section of the market. You’ll find yucca near other root vegetables like potatoes, turnips, or yams. Look for a reddish-brown, club-shaped vegetable that is firm and solid and has few blemishes. Keep in mind that the bark-like skin is removed before cooking, so dirt or mild blemishes are not a problem.

What does yucca taste like?

Yucca has a starchy taste and texture similar to that of a potato, but it is slightly sweeter and nuttier than a potato.

 

Recipes and Preparation Tips

The most common way to prepare yucca is to fry it. However, this adds fat and calories to the food, so the National Institutes of Health and other nutrition organizations provide recipes to bake yuca fries instead. A single serving of baked yuca fries provides under 100 calories and about 1 gram of fat.

You can also boil yucca and season with salt or use it in the same ways that you might use a potato.

Allergies and Interactions

Yucca is likely safe when consumed in amounts typically found in food. Certain types of yucca (Mojave yucca and Joshua tree) are recognized as GRAS (Generally Recognized as Safe) by the USDA.

According to medical sources, yucca is likely to be safe for consumption but may cause diarrhoea if consumed in excess. Also, it is not known if yucca is safe for those with severe liver or kidney disease, children, and pregnant or nursing women.

YUCCA NUTRITION FACTS: CALORIES, CARBS, AND HEALTH BENEFITS By Malia Frey

THE BEST BREAD FOR PEOPLE WITH DIABETES

Dec 12, 2018 | Healthy Foods

What to Look for and What to Avoid

By Barbie Cervoni, RD, CDE

Whether you’re new to diabetes or have had it for a long time, you may have heard that bread is “off limits.” For some people, this makes managing diets easier—ditching bread eliminates the need to worry about or decide what kind to eat.

Understandably, though, you don’t want to feel restricted and would rather learn what types of breads are best and what you should look for when shopping for a store-bought brand. The good news is that if you have diabetes, you can eat bread—and there are plenty of healthy choices! Whole grain breads such as whole wheat, rye, sprouted breads, and organic whole grain varieties are rich in vitamins, minerals, fibre, protein. These types of breads are superior to refined, processed breads, like white bread.

The tricky part is sifting through the grocery store inventory and locating a tasty and nutritious brand. With many options to choose from, you can certainly get lost in the bread aisle. Having an understanding of what you should look for and what you should avoid can help you make better choices.

Analyse the Nutrients

It’s important to take a stance on what your focus is. For example, are you looking for a bread that is strictly low calorie and low in carbohydrates? If that’s the case, you may find some really good options, however, these choices may contain artificial ingredients, flavourings, and other additives. Or are you looking for a bread that is organic, free of GMOs and has a good amount of fibre and protein? These options are available too, however, you may have to spend more money on breads like this.

Whatever type of bread you are looking for, sticking to some guidelines can help you make an informed decision. We’ve also included some good choices, many of which have been recommended by people with diabetes as well as other certified diabetes educators. There is something for everyone. And if you aren’t sure if your bread is the best for you, ask your dietitian or certified diabetes educator.

For people with diabetes, there are things to consider when purchasing a bread. When reading labels, you’ll want to look at the calories, carbohydrate, fiber, fat, and sodium. You’ll also want to read the ingredient list and make sure your bread is whole grain.

Calories: It’s best to keep your bread around 90 calories or less per slice, especially if you plan on eating two slices. Breads that contain nuts and seeds can be a good choice as they contain some healthy fats, protein, and fiber, but they will be higher in calories. If you’d like to choose a bread like this and the calorie count is high, you’ll want to keep your portion to one slice.

Carbohydrate: When you have diabetes, watching your carbohydrate intake is very important. Carbohydrates are the types of nutrient that impact blood sugar the most. Depending on your meal plan and how many carbohydrates you aim to eat per meal, most people benefit from choosing a bread that contains 15 to 20 grams or less of carbohydrate per serving.

Always make sure to read labels and adhere to the serving size. If you decide to purchase bakery bread that does not contain a label, you can weigh your bread to calculate your carbohydrate intake. For example, 1 ounce of bread contains about 15 grams of carbohydrate, therefore if your bakery bread weighs in at 2 ounces it contains about 30 grams of carbohydrate.

Fibre: is an important nutrient in the diet, especially for people who have diabetes. Fibre helps to slow down how quickly blood sugars rise, increases feelings of fullness, pulls cholesterol away from the heart, and helps to keep bowels regular. Aim to find a bread that is a good source of fibre and contains at least 3 grams in a two-slice serving.

Fat: There are different types of fat—saturated, unsaturated, and trans fat. People with diabetes want to eat a diet that is low in saturated and trans fat and contains adequate amounts of unsaturated, heart-healthy fat.

Most breads aren’t very high in fat (unless they have seeds or nuts). However, you’ll want to choose a bread that has 0 grams’ trans-fat and less than about 1.5 grams saturated fat.

Sodium: Diets rich in sodium can contribute to elevated blood pressure, especially in people who are sensitive to salt. Aim to keep your bread to about 150 mg or less per slice.

Analyse the Ingredients

Look for a bread that is 100 percent whole grain. This means that the bread has not been refined and the grain is still intact. Whole grains have more vitamins, minerals, and fibre.

In order for something to be a whole grain, the first ingredient should say “whole.” You can also confirm a bread is a whole grain if it has the whole grain stamp.

Ingredients to Avoid

In a perfect world, we would all make our own bread using the highest quality ingredients. But, realistically this isn’t possible for everyone. Commercial breads use many additives to help flavor bread, maintain shelf-life, and shorten dough rising time. Additives are deemed safe by the FDA in the amounts they are presented in the bread, but that doesn’t make them ideal.

Some ingredients you’ll want to shy away from include high fructose corn syrup (which is associated with obesity and other health issues), partially hydrogenated oils (aka trans fat), and dough conditioners such as azodicarbonamide, DATEM, and artificial colours.

Available Bread Varieties

Note this article does not address wraps or breakfast muffins.

Whole Grain Bread: A bread that is 100 percent whole grain is a bread that is made with the entire grain intact, which increases its nutrition profile and typically lowers its glycaemic index (how quickly blood sugar rises after consuming it).

Whole grain bread is not limited to whole wheat. Other whole grain breads may include rye, barley, oat, quinoa, amaranth, and millet. To make sure your bread is whole grain, look at the ingredient list. The first ingredient should read whole.

It’s important to read labels carefully. Don’t get tricked by labels that read multi-grain or seven-grain—this doesn’t automatically make it a whole grain bread. When in doubt, check the ingredient list or look for the whole grain stamp.

Sprouted Breads: Sprouted breads contain no flour—they are made from sprouting grains, beans, and seeds in water and combining them with freshly sprouted live grains. Next, they are mixed into dough and slowly baked into bread.

This process helps to lower the glycaemic index of the bread and increases the nutrition profile. Most sprouted grains contain all nine essential amino acids and are rich in protein and fibre. They can provide a tougher texture and should be stored in the freezer for optimal freshness. Ideally, you’ll want to toast them and eat them right away. Therefore, they may not make the best sandwich to take on-the-go.

Sourdough Breads: Some people just cannot get used to the texture of whole grain bread or other sprouted grains. If that is the case for you then perhaps trying sourdough bread is an option.

Traditional sourdough bread is made by slowly fermenting water and flour so that it yields wild yeasts (or good bacteria) that is used to help the dough rise. There is an increasing amount of research being done on the benefits of fermented foods. Consumption of fermented foods increases good bacteria in the gut and may benefit your immune system while reducing the risk of inflammation and allergies.

Keep in mind though that most commercial sourdough bread is processed. To get the most benefit from sourdough bread, purchase from a bakery or make your own.

Organic Breads: Organic breads are made with organic ingredients and produced without using conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bio-engineering, or ionizing radiation, which means they do not contain any pesticides, herbicides, or genetically modified ingredients. These may be a bit more expensive and not offer much benefit carbohydrate-wise.

Gluten-Free Varieties: Just because something is gluten-free doesn’t necessarily make it healthier. But, some people with diabetes also have celiac disease and must avoid gluten. If you have Celiac disease or avoid gluten because you are sensitive to it, finding a healthy gluten-free bread can be a struggle. Gluten helps to give bread it’s elasticity, therefore manufacturers often use alternative ingredients, such as refined starches, to help replicate the texture.

When looking for a gluten-free bread, stick to the calorie, carbohydrate, fiber, and fat guidelines mentioned above as best as you can. You’ll also want to try to choose one that contains whole grains, such as, brown rice, millet, and quinoa.

Recommended Brands

Below you’ll find some top bread picks from people with diabetes, dietitians, and other certified diabetes educators. They’ve been chosen based on likability and nutrition profile. You’ll find whole wheat varieties as well as rye, sprouted breads, and organic varieties.

Remember, when in doubt discuss your bread choice with your dietitian and if you are wondering how your blood sugar responds to a certain bread, you can test your blood sugar two hours after ingesting—if you are at goal, it’s a good choice for you.

100% Whole Wheat

Whole Grain Bread

Sprouted Breads

  • Ezekiel 4:9 Sprouted Grain Bread – Food for Life
    • all varieties: sesame, genesis, flax, etc.

Gluten-Free Breads

  • Gluten-Free Sprouted for Life Flax Bread
    • ​check out all gluten-free varieties, including rice almond bread, exotic black rice bread, etc.
  • Gluten-Free Deli Rye Style Bread – Canyon Bakehouse

A Word from Verywell

If you have diabetes, bread can still be part of your meal plan if you choose wisely. When searching the grocery aisles, make sure to read the labels and check for things like calories, carbohydrates, and ingredients. Aim to choose whole grain varieties that are low in added sugars and rich in fibre. Whether you are choosing whole wheat, another whole grain variety, organic, or gluten-free, there is something out there for everyone.

THE BEST BREAD FOR PEOPLE WITH DIABETES

FOODS YOU SHOULD EAT TO LIVE LONGER

FOODS YOU SHOULD EAT TO LIVE LONGER

Aug 16, 2017 | Healthy Foods

 

FOODS YOU SHOULD EAT TO LIVE LONGER

1.      Importance of Diet for Longevity

Research suggests that what you eat can be one of the most important factors to living a long, healthy life. Along with exercise, your diet can be extremely effective at preventing chronic disease and promoting health and longevity. Eating a significant portion of these 6 nutrient-dense foods every day can help you naturally strengthen your immune system and could add years to your life by boosting your health.

  1. Greens

Raw, leafy greens are packed with nutrients but are super low in calories. At only about 100 calories per pound, leafy greens are an excellent weight-loss food, since they can be eaten in virtually unlimited amounts. Greens provide protection for blood vessels, promote good eyesight, and are associated with lowering the risk for diabetes. Several of these vegetables, among them arugula, bok choy, kale, and collard greens, belong to the cruciferous family, a particular type of vegetable known for its cancer-fighting properties. Remember to blend, chop or chew these vegetables well, since doing so activates their potent anti-cancer effects.

  1. Beans

Beans are the embodiment of good things coming in small packages. Eating beans, and other legumes, will help you feel full, and because they have a stabilizing effect on blood sugar, they also will help prevent food cravings. The soluble fiber in beans lowers cholesterol levels. Eating beans, peas, or lentils twice a week has been found to decrease colon cancer risk by 50 percent as well as offering significant protection against oral, larynx, pharynx, stomach, and kidney cancers. Are you timid to try beans because of the potential for digestive rumblings? The key is to start slowly and build up your tolerance over several days.

  1. Onions

Onions, along with leeks, garlic, chives, shallots, and scallions, are beneficial to your cardiovascular and immune systems, as well as possessing anti-cancer and anti-diabetes effects. Onions, just like cruciferous veggies, should be chopped, crushed, or chewed thoroughly to get the most of their benefits. When you cut onions and your eyes begin to tear, that’s when the onions are producing the anti-cancer compounds. Epidemiological studies have found that increased consumption of these types of vegetables is associated with a lower risk of gastric and prostate cancers. Onions, especially red onions, also contain quercetin, a flavonoid which suppresses tumor growth and proliferation, and induces colon cancer cell death.

  1. Mushrooms

Mushrooms are a superfood. They are one of the most health-promoting foods on the planet. Mushrooms are unique in that they contain compounds that block the production of estrogen, making them beneficial for breast cancer prevention. White, cremini, Portobello, oyster, shiitake, maitake, and reishi mushrooms all have anti-cancer properties. Among mushrooms, there are many good qualities: some are anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, cause programmed cancer cell death, and inhibit angiogenesis. Only eat mushrooms cooked. Raw mushrooms contain a potentially carcinogenic substance called agaritine, which cooking significantly reduces.

  1. Berries

Colourful berries are among the best foods you can eat. Blueberries, strawberries, blackberries, and raspberries are all low in sugar but high in nutrients. Berry consumption has been linked to lowering the risk for heart disease, diabetes, cancers, and cognitive decline. Eating berries can improve motor coordination and memory while simultaneously reducing inflammation, preventing DNA damage inhibiting the growth of tumour cells, and reducing inflammation.

  1. Seeds and Nuts

Seeds are loaded with healthy fats, minerals, and antioxidants, while also being abundant in fiber and trace minerals. They also contain more protein than nuts. Each type of seed is nutritionally unique: Some are extremely rich in omega-3 fats; others are high in anti-cancer lignans, and still, others possess plentiful amounts of iron, calcium, zinc, and vitamin E. Nuts are known to have cardiovascular benefits and aid in diabetes prevention and weight maintenance. The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.

Sources

Abdel-Aal el SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients 2013, 5:1169-1185.

Carter P, Gray LJ, Troughton J, et al. Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. BMJ 2010, 341:c4229.

Donovan EL, McCord JM, Reuland DJ, et al. Phytochemical activation of Nrf2 protects human coronary artery endothelial cells against an oxidative challenge. Oxid Med Cell Longev 2012, 2012:132931.

Higdon J, Delage B, Williams D, Dashwood R. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res 2007, 55:224-236.

Zakkar M, Van der Heiden K, Luong le A, et al. Activation of Nrf2 in endothelial cells protects arteries from exhibiting a proinflammatory state. Arterioscler Thromb Vasc Biol 2009, 29:1851-1857

 

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