by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 17, 2024 | Food Allergies and Special Diets
Control your Sugar Level: The Best Bread for People with Diabetes
Eating balanced and organic food is one of the best ways to keep your diabetes in control naturally.
If you are new to diabetes, people might advise you against having bread because bread is high in carbohydrate.
But bread is a staple food in most households in the US. So, if you are wondering what you can have instead of bread, the answer is you DON’T HAVE to switch.
People with diabetes can have bread without any fear, if your doctor permits and more importantly, if it is the right kind of bread.
So, what types of bread are best for people with diabetes? What should you look for when you are buying bread from stores?
Today we will talk about the types of bread that normalize your blood sugar naturally. We will also share tips to choose the best bread for diabetics.
Food and Glycemic Index
Carbohydrate is essential for human health development. However, it also contributes to the elevated sugar level in the blood for it easily breaks down to sugar.
On the other hand, good carbohydrates that are low in glycemic index or GI are the best foods that keep the blood sugar level as well as other issues, such as weight gain, heart diseases, etc., under control without external medication.
What is the Glycemic Index?
GI is a way to measure the foods that increase or decrease your blood sugar levels, i.e. glucose according to the American Diabetes Association (ADA).
The GI reference point is scored between 1 and 100. The lower the score the better the GI. Foods that do not contain carbs, such as meats, do not have a score.
White bread scores around 71.
Therefore, people with diabetes are advised against eating white bread.
The best foods for people with diabetes have a low-glycemic score (<55). These foods include pumpernickel bread, whole fruits, non-starchy vegetables, such as cauliflower, cabbage, broccoli, and cucumber, legumes, beans, and pulses, corn, yam, steel-cut oatmeal, and millet.
Other foods that contain medium-glycemic index (55 to 69) include quick oats, wheat bread, couscous, brown rice, Basmati rice, wild rice, and pita bread.
Foods with high-glycemic-index (>69) that people with diabetes ought to avoid:
– Potatoes
– Bananas
– Popcorn
– White rice
– Macaroni
– Breakfast cereals
– All refined foods
– Processed foods
– Pineapple
– Cooking oil
How to Choose Low GI Breads?
You must consider certain things, such as the nutritional factors when purchasing your bread.
The more processed a food is, the higher is the carb or GI level.
Therefore, we suggest you opt for whole meal or stone-ground bread to control your sugar level.
Now not all stores sell this kind of bread. So, if you need alternatives, make sure you read the labels of the bread packages and check the nutritional facts, such as calories, carbohydrates, fiber, fat, and sodium level.
– Calories: If you plan to eat two bread slices, keep the calories <90 per slice.
– Carbohydrate: The amount of carbs a person can have depends upon your meal plan, your weight-loss aim, and your health condition. However, a bread that has carbs between 15 and 20 gm or less (including sugar content) per slice is recommended.
– Fat: People with diabetes should aim at having foods that are low in saturated and trans fats, and high in healthy or unsaturated fat. Plain bread without nuts and seeds do not contain many fats However, if you must choose something with fat, make sure the bread has zero grams trans-fat and less than 1.5 grams of saturated fat.
– Fiber: Fiber is an essential nutrient for people with diabetes and obesity. It has many benefits, such as slowing down the processing of sugar in the blood. It also decreases appetite or hunger, keeps you full and energetic for a long time, regulates your bowel movements, and minimizes cholesterol level. Make sure the fiber content is highest or at least three grams per serving.
– Sodium: Sodium can increase blood pressure and therefore, diabetic people must completely minimize eating food with high sodium levels. Ensure that each slice of bread has less than 150 mg sodium, for example.
Bread that Keeps Your Diabetes in Control
If you are baking bread at home, you can include ingredients like flaxseeds, chia seeds, nuts, wheat bran, oats, and millet.
You can replace these ingredients with your regular flour in 1: 4 ratios (1/2 cup ingredient vs. 1 1/2 cup flour).
Bread that you can include in your diet includes:
– Whole-wheat bread or brown bread
– Multi-grain bread
– Gluten-free bread
– Organic bread
– Sprouted bread (Contains no flour and is made out of sprouting grains, beans, and seeds)
– Sourdough bread
– Tortillas
Unless your doctor specifies, it is not necessary to stop eating bread. Make sure your bread is GI low, sugar-free, trans-fat free, and whole grain.
Author Bio:
Henna is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.
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Is the Paleo Diet Biblical?
Best Foods for Psoriasis
10 Persons at Risk for Magnesium Deficiency
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Foods that Contain Gluten
by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 4, 2024 | Nutrition and Health
Not only is dark chocolate a tasty treat, but it is a nutritional powerhouse. The benefits of dark chocolate are becoming well known, but just in case you haven't heard the good news or would like a reminder. Here is a quick summary.
Benefits of Dark Chocolate
First, let's summarize the specific nutrients provided to your body through a delicious bar of dark chocolate:
One 3-ounce bar of dark chocolate with 70–85% cocoa contains:
- 11 grams of fiber
- 67% of the RDA for iron
- 58% of the RDA for magnesium
- 89% of the RDA for copper
- 98% of the RDA for manganese
- Potassium
- Phosphorus
- Zinc
- Selenium
Since a full-size dark chocolate candy bar has about 600 calories, you might want to break this up into thirds. Which would provide 200 calories and about:
- 3 grams of fiber
- 22% of RDA for iron
- 19% of RDA for magnesium
- Almost 1/3 of your RDA for copper
- 1/4 of your RDA for manganese
- And still contains potassium, phosphorus, zinc, and selenium
Dark Chocolate Contains Fiber
Now what do these nutrients do for you? Well, for starters, fiber is important for healthy digestion and a healthy gut. Most people aren't getting enough fiber. Intake of at least 25 grams of fiber for a woman leads to decreased risk of colon cancer, for example.
Dark Chocolate is a source of iron, magnesium, and potassium.
- Iron is extremely important for healthy blood. Iron is part of the hemoglobin molecule which makes up your red blood cells. It is the hemoglobin molecule that enables your blood to carry sufficient oxygen and helps you maintain your energy level. For more on iron, click here.
- Magnesium is important for so many things, and is another nutrient that most people are deficient in.
- Potassium is found in all fruits and vegetables, and anything that grows in the ground or on a tree, including nuts, seeds, coffee, tea, and chocolate!
Source of Plant-Based Saturated Fat
Dark Chocolate is high in saturated fat. However, it is plant-based saturated fat, which is much better for you. Besides, the recommended amount of saturated fat per day is 7-10% of total calories. Thus, saturated fat is an important part of a healthy, balanced diet.
In addition, because dark chocolate is plant-based, it does not contain cholesterol. Consumption of chocolate has been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol).
Dark Chocolate is a Source of Antioxidants and Phytonutrients
Speaking of plant based. Plants are rich sources of antioxidants and phytonutrients, and chocolate is no exception. In fact, dark chocolate is one of the richest antioxidant foods around.
More Benefits of Dark Chocolate
Chocolate contains theobromines. Theobromines may:
- Improve Blood Pressure
- Increase HDL, which is the good cholesterol in your body
- Strengthen Tooth enamel
Chocolate is also good for heart health, gives you energy to workout at the gym, and is good for the skin.
7 Health Benefits of Dark Chocolate
Dark Chocolate is Healthy Chocolate
Photo: “Chocoribbean – Packaging & UI Design” by Daniela Jiménez is licensed under CC BY-NC-ND 4.0
by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 1, 2024 | Blog Posts, Nutrition and Health
Whether it’s that first cup in the morning or the afternoon pick-me-up, coffee is more than just a delicious ritual. Studies show that coffee does pack some legitimate health benefits, thanks to its rich blend of antioxidants, nutrients, and that beloved caffeine kick. But as with any good thing, too much coffee can be too much for the body to handle, and finding that sweet spot is key. So, let's explore what coffee can do for the body, and when to know it's time to slow down.
Benefits of Coffee for the Body
- Antioxidant Powerhouse
- Coffee is loaded with antioxidants, which help combat free radicals in the body. These antioxidants can lower inflammation, potentially reducing the risk of chronic conditions like heart disease. Fun fact: for many people, coffee is one of their main sources of antioxidants!
- Boosted Metabolism
- Caffeine is known to kick the metabolism into gear, helping the body burn fat more efficiently. Studies show that caffeine can increase metabolic rate by 3-11%, which may be one reason coffee drinkers have a slight edge when it comes to weight control.
- Improved Physical Performance
- Caffeine boosts adrenaline levels, preparing the body for physical exertion. This is why a cup of coffee before a workout can give you a little extra push, making it easier to push through a tough session or break a personal record.
- Enhanced Brain Function
- Caffeine stimulates the central nervous system, improving alertness, mood, and overall cognitive function. It can even enhance short-term memory and reaction times, making it easier to tackle that morning to-do list.
- Reduced Risk of Certain Diseases
- Studies suggest coffee drinkers may have a lower risk of several conditions, such as Type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, and some cancers. While coffee isn’t a cure-all, the compounds in coffee may help protect the body from these issues over time.
- Mood Boost and Potentially Lower Depression Risk
- Research has found that regular coffee consumption is linked to a lower risk of depression. The boost in dopamine and serotonin levels from caffeine might help keep the blues at bay. So if you find yourself happier after your morning coffee, it’s not just in your head!
Downsides of Drinking Too Much Coffee
While the benefits are great, overdoing it with coffee can come with downsides that affect both physical and mental health. Here are some things to watch out for if you're a coffee enthusiast:
- Jitters and Anxiety
- If you’re feeling jittery or anxious after a cup of coffee, it’s likely because caffeine triggers the release of adrenaline. This “fight or flight” hormone can make you feel on edge, especially if you’re drinking strong coffee or consuming it on an empty stomach.
- Interrupted Sleep Patterns
- Coffee’s stimulant effects can disrupt your sleep, especially if you’re drinking it later in the day. Caffeine can stay in your system for up to six hours, so cutting off your coffee intake by early afternoon can help prevent a restless night.
- Digestive Issues
- For some, coffee can be hard on the stomach. It’s acidic, and the caffeine can stimulate acid production, which can cause discomfort or even exacerbate acid reflux. If you find coffee messes with your digestive system, you might want to try a gentler brew or reduce your intake.
- Dependence and Withdrawal Symptoms
- Regular coffee drinkers can build a tolerance to caffeine, meaning they need more to achieve the same energy boost. When they don’t get their fix, withdrawal symptoms like headaches, fatigue, irritability, and even depression can kick in. Moderation helps prevent this cycle from becoming too strong.
- Potential Bone Density Impact
- Excessive coffee consumption can lead to calcium loss through urine, which, over time, may have an impact on bone density. While this effect is generally seen with high levels of caffeine intake, it’s something to be mindful of, especially for those at risk for osteoporosis.
- Increased Heart Rate and Blood Pressure
- Caffeine is a stimulant, and it can temporarily increase heart rate and blood pressure. If you have heart issues or are sensitive to stimulants, it’s best to keep coffee intake to a moderate level and monitor how it affects you.
Finding Your Perfect Coffee Balance
So how much coffee is enough, and when is it too much? The sweet spot is often cited as 3-4 cups per day or about 400 milligrams of caffeine for most adults, according to the FDA. However, tolerance to caffeine varies from person to person. For some, a single cup is more than enough; others may find they can handle a bit more without issue. Listen to your body’s cues and adjust accordingly.
Tips for Healthy Coffee Habits
If you want to maximize the benefits and avoid the downsides, here are some tips:
- Skip the Sugar: Additives like sugar or syrups can quickly turn a healthy cup of coffee into a dessert. Opt for unsweetened options or use a touch of natural sweeteners.
- Choose Quality Beans: Go for high-quality, organic coffee beans whenever possible. The difference in flavor is noticeable, and you avoid any potential pesticides or additives.
- Limit Late-Day Coffee: To keep your sleep on track, enjoy coffee in the morning and early afternoon. Switch to decaf or herbal tea if you crave a warm drink later in the day.
- Hydrate: Coffee is a mild diuretic, so be sure to drink water throughout the day to stay hydrated.
In Summary
Coffee is packed with amazing benefits for your body and mind, from boosting metabolism to enhancing brain function and reducing the risk of certain diseases. But too much caffeine can lead to anxiety, disrupted sleep, and other health issues. By finding a balance that works for you and paying attention to your body, you can enjoy all the perks of coffee without the downsides.
So go ahead, enjoy that next cup – just remember that sometimes, less is more!
Click here to check out some of my other posts on healthy foods
Homeschooling Nature Walks that Bring the Family Closer and Glorify God | Homeschooling Dietitian Mom
Click here for some healthy coffee recipes from Taste of Home
Does your son or daughter love trucks? Do they like putting together puzzles? My son created this adorable printable eBook, complete with a build-your-own trash truck. Click here to see it.
