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.
In 2016, The United Nations declared Pulses as Superfoods. Four years later, they are still as healthy as ever. And they are also delicious, inexpensive, and easy to cook with.
If you're wondering what a pulse is, and you are also wondering what constitutes a “superfood,” then you've come to the right place.
First of all, a definition. Pulses are the edible seeds of plants in the legume family.
For example,
lentils
green peas
split peas
chickpeas (garbanzos)
Are all pulses.
Also, dried beans including
kidney beans
pintos
and black beans
Are pulses as well.
To put it simply, pulses are legumes (beans and peas), and they are highly nutritious.
Pulses as Superfoods
Why are pulses classified as superfoods? There are at least 10 reasons:
High in Protein, Folate, Iron, Magnesium, and B vitamins
High in Fiber
Easy to Cook With
Promote Sustainable Agriculture
Decrease Greenhouse Gases
Increase Soil Health
Require Less Water than Other Crops
Help with Weight Management
Reduce Cardiovascular Disease and Cancer Risk
Help to Increase Food Security
And pulses are delicious when prepared correctly. Because of their mild taste, they can be integrated into many dishes, even desserts.
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What is the importance of potassium? Potassium levels are closely connected with heart health.
According to WebMD:
“Potassium plays a role in every heartbeat. A hundred thousand times a day, it helps trigger your heart to squeeze blood through your body.
It also helps your muscles to move, your nerves to work, and your kidneys to filter blood.”
So, the importance of potassium cannot be overestimated.
Why do American diets tend to be low in potassium? Diets are low in potassium because fruits and vegetables are the best consistent sources of potassium, and people aren't eating enough fruits and vegetables. For example, the Centers for Disease Control (CDC) estimates that only 1 out of 10 people are getting enough vegetables in their diet.
So, how do you make sure you and your family are getting enough potassium in your diet? Eat more fruits and vegetables, and other rich sources of potassium, such as nuts, beans, dairy products, and whole grains. Find vegetables and fruits you enjoy, and eat lots of them! For example, I love avocado and broccoli. And my son likes avocado and broccoli as well. Thus, we eat broccoli almost every day, and avocado whenever it's in season.
It is true that the greater the variety of vegetables and fruits you eat, the more healthy your diet will be. However, eating two super healthy vegetables every day is better than NO vegetables! Especially since eating vegetables and fruits every day is the best way to make sure you are getting enough potassium in your diet.
Food Sources of Potassium
The best way to get enough potassium is to eat fruits and vegetables. However, most foods contain at least some potassium:
potatoes, including sweet potatoes (see below for recipe for home made French fries)
dried fruit (raisins, apricots, prunes, and dates)
nuts
dairy products
whole grains
meat and fish
The above foods are all sources of potassium. However, calorie for calorie, vegetables and fruits are, by far, the best sources of potassium. For example, 1 banana has about 422 mg of potassium which is over 10% of the US Recommended amount of 3500 mg, (banana has 100 calories) while 1 cup diced cantaloupe has 417 mg (about 60 calories).
in the bananas and cantaloupe to ground beef, which is a good source of potassium, but is much higher in calories and fat. Of course, lean ground beef can be an important part of a balanced diet. However, ground beef doesn't have the other nutritional benefits of fruits and vegetables (fiber, vitamin c, vitamin a, etc). This is another example of how important variety is in our diet.
Tomatoes and avocados are also rich in potassium in addition to being excellent sources of lots of other vitamins and minerals. For example, a 1/2 cup of canned tomatoes provides about 250 mg potassium, and an avocado has a whopping 945 mg.
Cow's milk is an excellent source of potassium as well. For example, 1 cup serving of nonfat milk contains 382 mg potassium. However, cheese is not such a good source of potassium (1 ounce cheddar only has 20 mg potassium).
This drives home the importance of adding vegetables and fruits to your and your kids' menu, especially if they eat a lot of macaroni and cheese.
Besides being rich in potassium, there are many reasons why vegetables and fruits are important. For more information and ideas on how to encourage your family to eat more fruits and vegetables, click here.
Excessive potassium in the blood can be caused by dehydration, or excessive diuretic use. Dehydration causes loss of water in blood which increases the concentration of potassium in the blood.
Diuretics, especially what are known as potassium-sparing diuretics, are often used for high blood pressure or excessive fluid retention. For example, in conditions such as congestive heart failure or pre-eclampsia of pregnancy. However, these types of diuretics are safe, when used as directed by a doctor. When diuretics can become dangerous, however, is when someone takes large amounts of diuretics to lose weight. This is more common in eating disordered individuals.
So the point is, excessive potassium is not generally a concern in healthy individuals who are following their doctor's orders.
Here are some fun activities you can use to teach your children about the importance of fruits and vegetables for good health.
Not low fat, but still delicious and made from fresh potatoes which are high in Vitamin C and potassium. If you keep the skin on, you also increase the fiber and iron.
Prep Time10 minutesmins
Cook Time15 minutesmins
Total Time25 minutesmins
Course: Side Dish
Cuisine: American
Keyword: frugal, kid friendly recipes
Servings: 4Servings
Calories: 292kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
1CupAvocado oilAmount will depend on size of pan, amount of potatoes made
4LargePotatoesOne potato per person; Russett are best; wash and scrub thoroughly
1tspGarlic SaltLawry's is the one we use because it doesn't have any artificial ingredients
Instructions
Add oil to large non-stick pan
Heat to 375 degrees Fahrenheit
While oil is heating, cut potatoes into wedges. Cut potato in 1/2, and then in 1/2 again, and then 1/2 until wedges are about 3/8' square size.
When oil is ready, add potatoes carefully to pan using a pair of tongs
Cook potatoes until golden brown, about 15 minutes.
Drain on a paper towel covered plate for at least five minutes. Pat french fries with paper towels to remove excess oil.
Why a Zinc Deficiency May be Contributing to Your Child's Pickiness
There are SO MANY THINGS that can be causing your child's picky eating behavior. From sensory/tactile issues, to food allergies and intolerances, the cause and cure can seem impossible to figure out. Limited food intake, including few different foods accepted, can make the problem even harder to figure out. There is often a vicious cycle of unwillingness to try new foods which then results in a limited variety of foods eaten. The fewer different foods a child eats the more likely they are to be deficient in one or more vitamins and minerals. Often, the deficiency can make the appetite disappear, and can affect taste and smell. This is especially the case with zinc.
Zinc is an important nutrient. It is a trace mineral that is vital for a healthy immune system. Research has shown that taking zinc for five months before and even within 24 hours of catching a cold can actually shorten the cold recovery time.
Besides iron, zinc is the most concentrated trace mineral found in the human body. It is also important for wound healing. In fact, a common practice in long-term care facilities is to give zinc and Vitamin C supplements to patients JUST IN CASE they develop a wound, or in order to prevent a wound from developing.
Adequate zinc also helps to ensure proper growth in children as well as a healthy appetite. Not only does a lack of zinc in the diet affect appetite, it also affects taste and smell.
Symptoms of zinc deficiency include:
Frequent infections
Hypogonadism in males
Loss of hair
Poor appetite
Problems with the sense of taste
Problems with the sense of smell
Skin sores
Slow growth
Trouble seeing in the dark
Wounds that take a long time to heal
Although in the ideal world, everyone would eat all the right foods in all the right amounts, this is obviously not the case. As a result, I normally encourage parents of picky kids to take a multivitamin with minerals to help offset the potential nutrient imbalances. Unfortunately, gummy vitamins do not have sufficient minerals of any kind in them.
I really do not recommend mega doses of any one nutrient unless there is a proven reason for it. This is because when a person takes an excessive amount of one nutrient, it can make it difficult for the body to digest other important nutrients.
The best and safest way to ensure proper nutrition is through the diet. However, if there is a severe deficiency, and your child doesn't eat much, it may be necessary to supplement. How much to give your child really depends on the level of deficiency, the age and weight of your child, and other factors. So, if you suspect that your child might have a zinc deficiency, I suggest you have them tested first.
So, how do you determine if your child has a zinc deficiency? Unfortunately, traditional blood tests will not be able to rule out a zinc deficiency. There is one test that may at least help determine if zinc deficiency is a possibility. It's called the “Zinc Taste Test.” However, it is probably not all that accurate either. And it might be difficult to get a picky eater to cooperate anyway. It you can convince your child, It might not hurt to try it, but I would talk to your child's doctor first. In the meantime, it will be helpful to know what the best sources of zinc are.
Keep in mind that often a person will crave something they are low in. For example, my son loves seafood. Despite that he is so picky, he will eat oysters, octopus, clams, squid (I know, right?).
It is much less common for kids living in developed countries such as the United States, Canada, Australia, and Europe to be deficient in protein. But it is a risk that should be taken seriously, especially if you have a picky eater in your house. Knowing why protein is important is the first step to understanding the potential severity of protein deficiency, especially to growing children, and pregnant and breastfeeding women. Educating yourself on which foods are high in protein as well as how much protein is needed during different life stages will help you prevent protein deficiency from being an issue in your family's home.
There are many reasons why protein is important to a person's diet.
The body uses protein to make antibodies, which are important for a strong immune system.
Protein is necessary to produce enzymes. Enzymes are the chemicals that break down foods and enable cells to complete chemical reactions in a timely manner.
DNA/RNA synthesis is not possible without certain amino acids that make up proteins.
It is important for the repair of skin, organ and other tissues and cells, including hair. It is also important for maintaining fluid balance in the blood, and for properly functioning enzymes and hormones. In fact, enzymes and hormones ARE proteins.
Higher amounts of protein are required when a person is sick or recovering from an illness. Also, when a woman is pregnant or breastfeeding, protein requirements are increased. There is also an increased need for high quality protein when there is damage to the body cells, such as post-op recovery and healing after bones are broken.
Protein makes up 20-30% of muscle, 50% of bones, 20-30% of the liver, 30% of blood, and a substantial percentage of skin and hair.
A good example of the importance of protein AND iron is Hemoglobin.
Hemoglobin is the protein in blood responsible for carrying oxygen throughout your body.
Note also that a hemoglobin molecule also contains an iron atom.
So, if there is not enough iron or protein in the diet, there will be insufficient hemoglobin. This means the ability of the blood to circulate oxygen throughout the body will be depleted. Thus, both Iron and protein are important for healthy blood and a healthy person.
Proteins are made up of amino acids which are the building blocks of life.
Amino acids are necessary to build healthy muscles, and for proper nerve function.
If there is a protein deficiency in the diet, there could be:
Stunted growth
Poor muscle mass
Edema (water retention in cells)
Thin and fragile hair
Extreme cases of Protein Malnutrition are called “Kwashiorkor”
Difference Between Essential and Non-Essential Amino Acids.
Essential amino acids must be eaten through foods in your diet, and non-essential amino acids do not.
The following are the eight essential amino acids that must be taken in through the diet.
Tryptophan is a precursor to the important neurotransmitter serotonin. It has been shown to help some migraine sufferers who get what are known as “serotonin headaches,” though evidence is conflicting. Food sources include beef, turkey, chicken, flax seeds, almonds, eggs, and English walnuts.
Tyrosine is important for making sure the brain is producing adequate amounts of the feel-good neurotransmitters L-dopa, dopamine, norepinephrine, and epinephrine (adrenalin). It is also important for proper thyroid function and healthy skin. Foods rich in tyrosine include whole grains, oats, pork, milk, cheese, and other dairy products, soy foods, including tofu, avocadoes, and bananas.
Valine is essential for proper organ function, especially the liver and gall bladder. This amino acid is also important for balancing nitrogen levels in the body. Valine deficiency could lead to myelin sheath damage (the myelin sheath protects nerve cells), which in turn could lead to nerve damage. Foods rich in valine include tuna, snapper, cheese, soy protein, chicken, and nuts.
Isoleucine is necessary for the synthesis of hemoglobin, a major constituent of red blood cells. It is also important for stabilizing blood sugar and energy levels. Isoleucine is found alongside valine in many foods, including soy protein, chicken, lentils, chickpeas (garbanzo beans), and liver.
4 More Reasons Why Protein is Important
Leucine is important for growth and repair of muscle and bone tissue, and for wound healing. Leucine is also important in helping to stabilize blood sugar levels and for Growth hormone production. The best food sources of leucine are animal protein. The best non-animal protein sources are nuts and seeds.
Lysine is necessary for preventing glycation, which is the sticking together of sugar molecules with protein molecules without proper enzyme regulation. The result is what are known as “glycation end products (AGEs).” It is also important for proper growth, and for keeping cholesterol levels down. Lysine is found in foods such as soy products, chicken and milk.
Methionine is a supplier of sulfur, which is necessary for collagen production. Collagen is one of the most abundant proteins in the body, and is important for healthy bones, skin, hair, and nails. Methionine also has a fat dissolving effect and helps to prevent fatty liver. This amino acid is a building block in the synthesis of other proteins such as carnitine, melatonin, and glutathione. Food sources of methionine include nuts, eggs, beef, sesame seeds, Brazil nuts, and fish. Unfortunately, extraordinarily little methionine is found in fruits and vegetables.
Phenylalanine: There are two forms of Phenylalanine, L-Phenylalanine and D-Phenylalanine. It is the L form that is an essential amino acid and that must be taken in through the diet. L-Phenylalanine is important to produce Tyrosine, another essential amino acid, as well as serotonin, norepinephrine and epinephrine, the feel-good neurotransmitters. Food sources include pork, chicken and turkey, yogurt, cheese, and milk.
Phenylketonuria
There is a medical condition known as “Phenylketonuria” or “PKU.” This is a genetic disorder that results in a person not being able to breakdown phenylalanine. This has hampered studies done on the effectiveness of phenylalanine for treatment of certain other disorders including depression.
There is a third category of “Conditionally essential” amino acids that applies to exceptional circumstances. For example, babies born prematurely sometimes cannot synthesize them. The conditionally essential amino acids are Arginine, Cysteine, Glutamine, Glycine, Proline, and Tyrosine. I will talk about this in another post.
Click Here for a free printable handout that shows the recommended minimum protein intake for kids as well as a brief list of the best sources of high-quality protein.
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