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
Nov 28, 2018 | Healthy Tips
Sweet Defeat
Perhaps the biggest topic in health and wellness these days is sugar and how to cut back on consuming it. For ages, the average adult would add a spoonful of sugar here and there to food— it never seemed like a big deal. But over time, food manufacturers started adding sugar to just about everything in the grocery store, even foods that you don’t think of as sweet, like crackers and spaghetti sauce.
Today it’s clear that sugar is linked to various illnesses and conditions, and it is likely a major culprit connected to the rise in obesity and weight gain in this country. The information below will give some background on the sugar debate and suggest ways in which you can cut it out for good.
Does Sugar Make You Fat?
Obesity has been a hot topic in recent years, and with good reason. Roughly 38 percent of adults over the age of 19 in the U.S. are obese. What’s more staggering is that more than 70 percent of adults over the age of 19 are overweight or obese, suggesting that most people in this country have weight problems.
Just think about these statistics a bit: seven out of every 10 adults are overweight or obese. From a public health standpoint, effective weight loss programs are important, and it seems that sugar may play a role. Let’s take a look at how sugar is associated with weight gain.
Sugar’s Calorie Content
One of the first things with any body weight management program is to consider how much you eat and to cut out whatever is unnecessary. Sugar is a major culprit in weight gain since it contains calories, but not much else in the way of vitamins, minerals, or anything else that’s good for you. You can find a detailed description of the amount of calories in our calories in sugar guide, but overall, if you eat more than what you need, you will store the extra energy as fat. Some weight loss programs suggest that eating fat is the path to gaining fat, but in reality, it does not matter what nutrient you over consume; the more you eat, the more you gain.
Excess Sugar May Lead to Obesity
Considering the difference between how much sugar we should be eating and how much we’re actually eating, that excess sugar consumption might be one of the key factors in the rise in obesity levels in this country. If the recommended amount of sugar is at most 150 calories each day and the average adult is consuming more than double this value, perhaps the increase in overweight or obese adults is caused by this excess.
If a pound of fat equates to roughly 3,500 calories, and men consume 180 calories (at least) in excess and women consume 230 calories (at least) in excess, this could add up over the years. If you do the math on the extra amount men eat, 180 calories of sugar in excess from what is recommended each day, for a total of 365 days over an entire year, and this amounts to about 19 pounds of fat per year. Do the same math for women and this equates to 24 pounds of fat added each year. Doing the math, it seems clear how sugar can contribute to obesity across the nation.
Cutting Sugar to Lose Weight
One of the first rules in any weight loss program is to burn more calories than what you eat. This method suggests that for every 3,500 calorie deficit, you lose roughly one pound of fat. This is not an exact science, but it is a good way to estimate weight loss. In contrast, if you eat more than what your body needs, then you will gain weight. Figuring out the balance between the energy in and the energy out can be a challenge, but cutting sugar may be one of the best ways to reduce your excessive caloric intake.
If you use the figure of 82 grams of sugar consumed by the average adult each day, it should be no surprise that you could lose some serious weight from sugar alone. Consider this: if you eat a standard 2,000 calorie diet (men or women) each day and you immediately cut all sources of sugar from your usual food and drink, you would reduce your caloric load by 330 calories each day, assuming you eat the average of 82 grams of sugar each day. Reducing your caloric load by 330 calories in sugar each day would translate to about 34 pounds of fat loss each year, or close to three pounds per month.
If you are like many adults out there and you feel your diet is impeccable and that sugar is not an issue, consider this: one medium apple contains about 19 grams of sugar, a banana has 12 grams, one orange has 17 grams, and 1 cup of grapes has 15 grams. You can see that sugar is everywhere, even if you have a healthy diet. It is easy to hit the average 82 grams of sugar each day from fruits alone, but considering a plethora of other foods have sugar in them, it would be easy to consume this much without even touching a candy bar.
Cutting out Sugar Completely Can Be Challenging
One of the biggest issues in any weight loss plan is avoiding things that your brain wants. This is where many adults have issues when it comes to cutting sugar from the diet. The brain has a strong desire to obtain sugar as a way to boost dopamine (known as the happiness hormone), which can be a major sign of sugar addiction. Sugar also provides a quick burst of energy that also floods the brain with compounds that make you feel euphoric. This craving for euphoria is hard to defeat, and it is one of the biggest challenges people have when they’re trying to cut out sugar for good.
9 Effective Ways to Cut Sugar From Your Diet
Now that you have some information on how sugar impacts your weight management, some of the names that it goes by, and the difference between natural and added sugars, you will want to learn about some effective ways to cut sugar out for good. Consider the following tips to aid in your journey to successfully avoid sugar in your daily eating habits.
- Substitute sugary beverages for water.
It may taste boring when you first make this switch, but beverages are the primary source of added sugars in the adult diet. Consider drinking your coffee black without sweetener or sugars and avoid all forms of soda, including ones with artificial sweeteners.
- Be mindful of sugar substitutes.
Avoiding sugar is something that adults on diets aim to do, and many switch to artificial sweeteners as an alternative. While they may be calorie-free, artificial sweeteners and sugar substitutes can be up to 600 times sweeter than regular sugar, which means your brain thinks you are consuming enormous amounts of sugar at one time. This strategy often leads to you having intense sugar cravings throughout the day.
- Avoid fruit juices.
An orange has plenty of sugar, and a cup of orange juice has the juice of five oranges in there—so it has five times the amount of sugar. And that’s if you make the juice yourself. Orange juice found in cartons in the grocery store—even the ones that say they’re not from concentrate— are highly processed, and many brands have added sugar.
- Limit fruit.
If you are serious about cutting sugar from your diet, you should pay attention to how much sugar is in the fruit you’re eating. Fruit can be healthy for you, but you need to limit your intake to 2-3 pieces at most a day—and count that as part of your sugar consumption.
- Avoid jams, jellies, honey, or other preserves.
American breakfasts are often sweet, and jams, jellies, and other options are a source of sugar that you may not think about.
- Eat plain Greek yogurt.
You may be surprised that yogurt is a common source of added sugar—sometimes up to 30 or 40 grams in a serving! Choose plain Greek yogurt, which only has the natural sugars in dairy and no added sugars. Make sure to read the food label to double-check.
- Consider Sweet Defeat.
One amazing way to cut back on sugar and to fight some of the associated sugar cravings is to consider getting a little help. Sweet Defeat is a product that helps fight sugar cravings so that you can effectively eliminate it from your diet. It comes as a lozenge and it contains only five ingredients: gymnema, zinc, mint, sorbitol, and spirulina. The gymnema and zinc work together to temporarily block the sweet taste receptors in the mouth, so you can’t taste sweetness. The lozenge works in a few seconds, and it is clinically proven to stop cravings. Consider taking a look at Sweet Defeat if you are serious about quitting sugar.
- Get used to reading grocery labels.
Even if the ingredient list on your favourite food items doesn’t specifically list “sugar” as an ingredient, there’s still a chance that it could have a high sugar content under the veil of a different name. There are at least 60 other names for sugar out there, with the most common being high fructose corn syrup.
- Know the difference between natural and added sugar.
Not all sugar is created equal and it’s important to know the difference between natural vs added sugar. While it may be difficult to avoid all forms of natural sugar, avoiding added sugars that are refined or processed can be a realistic goal to strive for.
Helpful Weight Loss Tips
If you have ever been on a diet plan only to see it work briefly and then go south from there, then you should consider a lifestyle change to make your plan more effective. Consider the tips below as some of the most effective ways to boost your weight loss journey so that your previous frustrations turn into successes.
Adjust your exercise routine.
One way to boost your weight loss success is to adjust your exercise routine. Many adults hit the gym, perform endless amount of cardio exercise day after day, only to see minimal results. There are a couple of reasons for this. First, your cardio intensity may not be high enough. Consider high-intensity interval training (HIIT) for better results. Second, add a resistance training program—lifting weights, for example—which will help build muscle. Muscle burns more energy than fat, so this will help with weight loss. Changing your workouts to include high intensity interval training as well as resistance training is a great way to boost your metabolism and add lean muscle mass.
Avoid long periods of sitting.
One of the biggest issues with weight loss is that adults go all-out at the gym, only to lose all of the benefits directly afterwards. Studies have shown that sitting for long periods of time can lead to weight gain, suggesting that changing this habit may help with n your weight loss goals. Avoid sitting for longer than 30-60 minutes at a time throughout the day for best results. Taking standing breaks can help to circulate your blood, and it increases your heart rate and metabolism just enough to where your body is not in continuous fat storage mode.
Be mindful of alcohol.
Another factor that adults should watch when attempting to lose weight is alcohol consumption. Alcohol may have some health benefits, but consuming it often can lead to increased fat production as well as inflammation. Consider cutting alcohol from your diet any time you are looking to lose weight and only drink amounts that current health guidelines suggest you consume.
Make a Habit of Walking.
One effective way to control your body weight is to take a brisk walk after each meal. Research has shown that brisk walking after a meal for about 15-45 minutes can lead to an improvement in overall glycaemic control in older adults. An improvement in glycaemic control could cause better usage of insulin, which could lead to a reduction of fat in your body. Consider making a brisk walk a habit after each meal and you may see great benefits in both weight and in mood.
Bottom Line
Sugar consumption is linked to a number of health concerns. Perhaps the most concerning one is obesity. Obesity is a highly prevalent issue in the U.S.: seven out of every 10 adults are overweight or obese. And sugar plays a major role in this statistic.
The average American consumes twice as much sugar as what’s recommended. That excess sugar adds up to about 330 calories each day, which means the average adult could be gaining close to 20 pounds a year simply from eating too much sugar. Sugar consumption is likely a major element contributing to obesity levels in this country.
Consider finding healthy ways to cut sugar from your life to help you lose weight. If you find that the easy tips listed above on how to cut back on sugar isn’t enough, and if you are finding it challenging to fight sugar cravings, then consider getting help from Sweet Defeat to boost your success.
SUGAR AND WEIGHT LOSS: HOW SUGAR AFFECTS YOUR WEIGHT LOSS GOALS
