Can blood sugar be controlled better with brown, atta or multigrain bread?
Dr Ambrish Mithal, Chairman and Head, Endocrinology and Diabetes, Max Healthcare, on how to read labels and use the breakfast staple wisely
Written by Ambrish Mithal
4 min read
All breads have similar calorie content (250-300 calories/100g) but very different amounts of fibre, protein and micronutrients. (Pexels)
Breads (and I am not including our rotis and flatbreads in this discussion) are considered “off limits” for people with diabetes due to their high carbohydrate content and glycaemic index. However, the market is full of different varieties of bread, all claiming to be healthy and useful for diabetes but aren’t.
While bread consumption has to be regulated and restricted for people with diabetes, they can be had only if you choose the type carefully and include it within your allowed carbohydrate budget. While interpreting the information provided, remember that the average weight of one slice may vary from bread to bread. Also there can be huge variation from brand to brand. Reading the nutrition label is a must!
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WHITE BREAD: The classic, commonly used white bread is made from refined flour or maida. When grains are refined, the fibrous outer layer (the bran) and the nutrient-dense core (the germ) are removed, leaving only the starchy endosperm. It has low fibre content. Consuming it is like having sugar. It is best avoided, not just by people with diabetes but by anyone seeking to have a healthy diet.
BROWN BREAD: Often barley malt or molasses are used in its preparation. These ingredients are sweet and not suitable for people with diabetes. Most brown breads available in India are similar to white breads.
WHOLE WHEAT/ATTA BREAD: This is made using flour that is partly or entirely milled from whole wheat grains. Therefore, it is higher in fibre content than white bread and can be had in a controlled amount. Since it contains the bran, germ and endosperm, it provides a lot more protein, vitamins and fibre than bread made with refined flour. Though most whole grain breads are brown, not all brown breads are made with whole grains. Labels that claim “made with whole wheat” or “multigrain” don’t necessarily contain bread made using 100 per cent whole grains. They may contain some whole wheat and multiple grains but may still predominantly contain processed grains. Reading the label is of paramount importance.
MULTI GRAIN BREADS: Multigrain bread contains wheat bran, oats and barley along with pumpkin seeds or sunflower seeds. Both these seeds help in controlling blood sugar surges and are better than the above.
SOURDOUGH BREADS: These are made by the fermentation of the dough using wild lactobacillus and yeast. Lactic acid from fermentation imparts a sour taste and improves “keeping” qualities. For those who like the taste, sourdough bread is a good option. Take care not to consume the super thick slices, though, or you will end up with excess calories.
GLUTEN-FREE BREADS: This works for those having Celiac disease or for those who want to avoid gluten for any reason. Often these breads are high in sugar. If you have Celiac disease with diabetes, you must discuss the consumption of these breads with the nutritionist/doctor.
To lower the glycaemic index of bread, it’s best to consume it with high protein, healthy fats and lots of vegetables. For example, a paneer sandwich with olives and vegetables, a vegetable sandwich with avocado spread, egg whites or chicken sandwich, hung curd sandwich with sautéd vegetables like broccoli and capsicum are good choices. Ensure that the bread slice has less than 100 calories. If it contains more, use only one slice to make an open-face sandwich.
Here are the nutritional values of some common breads.
KNOW HOW YOUR LABEL SHOULD LOOK LIKE
All breads have similar calorie content (250-300 calories/100g) but very different amounts of fibre, protein and micronutrients. So read the label carefully. Look for a bread that has high fibre (ideally >3 gm per slice). Always consult a nutritionist and your doctor.
