![]() Understanding how to read labels will help you avoid breads that contain enriched wheat flour. ![]() Manufactures will often add back vitamins and minerals that were lost during processing, but that won’t increase the fiber content (unless they add that back, too). Processing grains to make white flour softens the texture, but it also strips away fiber, vitamins, and minerals and results in a higher glycemic index, according to the ADA. The worst breads for someone with diabetes are made with refined carbohydrates, such as white flour. Gluten-Free Corn and Rice Tortillas and Breads While these gluten-free choices aren’t always made with 100-percent whole grain, they’re ideal for people who have both diabetes and celiac disease. Here again, read the nutrition facts closely for ingredients and fiber content, since they can vary.Just avoid loaves containing molasses (sometimes used for coloring), which will increase the carbohydrate and sugar content. For example, according to a 2018 article, pumpernickel bread has a glycemic index of 50, compared to 71 for white sandwich bread. Traditional Pumpernickel Bread Made with rye flour and often wheat flour, pumpernickel can have a lower glycemic index. ![]() Instead of flour, these breads are made with whole grains that have begun to sprout and so have a lower glycemic response, according to a 2012 study.
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