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Introduction
The number of cases of diabetes is rising worldwide. As per the latest reports of the Centers for Disease Control and Prevention, there were around 12 lakh new cases of type 2 diabetes in 2021. One of the primary reasons for diabetes is consuming the wrong diet. Therefore, choosing the correct food is important for diabetes patients. Walking on the path of choosing diabetes-friendly foods today, we analyse brown bread. Praised for its whole wheat virtues and labelled as a healthier choice, brown bread sparks curiosity among individuals steering through the complexities of diabetes. In this blog, we find out whether is brown bread good for diabetes patients. Further, we also go through brown bread nutrition content and its glycemic index and also discuss its benefits and side effects. So, let’s commence our step towards a healthier life.
What is Brown Bread?
Brown bread is a bread variety that uses whole wheat flour as the main ingredient. The flour includes the bran, germ, and endosperm of the wheat kernel. It is a healthier option when compared with white bread. This is because brown bread retains more nutrients and fiber from the whole grain.
Brown Bread Nutrition Data
Brown bread has a good nutritional profile consisting of various macro and micronutrients. So here are some brown bread nutritional facts according to USDA:
| Brown bread nutrition facts 100g | Amount |
|---|---|
| Calories | 294 kcal |
| Carbs | 52.9 g |
| Fat | 2.9 g |
| Sugar | 5.9 g |
| Fiber | 5.9 g |
| Calcium | 32 mg |
| Iron | 2.9 mg |
| Potassium | 188 mg |
| Protein | 11.8 g |
| Niacin | 2.94 mg |
Brown Bread Glycemic Index
The glycemic index of brown bread, according to the Glycemic Index Guide website, is about 65. This classifies brown bread GI in the medium GI category. The glycemic load of brown bread is 34.38, which means it has a high glycemic load.
Brown Bread for Diabetes
Now it’s time we answer the question, is brown bread good for diabetes patients? Yes, brown bread for diabetes patients in moderation is a good food option. Since brown bread is made of whole wheat, it contains a good amount of complex carbs and dietary fiber. As per USDA, 100 grams of wheat contains 52.9 g of complex carbs and 5.9 grams of fiber. Complex carbs and fiber help in delaying digestion, thus, preventing blood sugar spikes. Moreover, there are studies that show brown bread benefits diabetes patients. A 2021 study published by the NLB (National Library of Medicine) shows eating brown bread for sugar patients for 3 months helps them control blood glucose and HbA1c.
Another study by NLM (National Library of Medicine) showed the glycemic responses after eating brown bread are much lower than white bread. However, brown bread is a medium GI food therefore, one needs to exercise portion control. As eating too much brown bread may bring a blood sugar spike and breach your daily calorie intake.
Another thing you need to take care of when choosing brown bread is the quality. Today, there are many brown breads in the market, which are simply white bread colored brown. Bakeries use brown food color, which gives these breads brown bread colors but not their properties. This is done to increase the shelf life of these breads. However, these kinds of breads are harmful to diabetics, and they should avoid them. Always choose a good quality original whole wheat brown bread and check its ingredients before buying it.
Read More: Are Sugar-Free Biscuits Safe for Diabetics?
Is Brown Bread Good for Weight Loss
Yes, brown bread is good for weight loss and can be in a meal of your weight loss diet plan. Especially overweight or obese diabetes patients are concerned with weight loss. Brown bread in moderation for sugar patients who are overweight helps with weight loss. Brown bread has complex carbs and dietary fiber, which delay the absorption of glucose. Dietary fiber also makes you feel full for longer, curbing your cravings.
Benefits of Brown Bread for Diabetes Patients
Brown bread for diabetes patients can be beneficial due to its higher fiber and complex carb content compared to white bread. The benefits include:
Fiber Content
One of the main benefits of brown bread for diabetes patients contains a good amount of dietary fiber. Fiber helps in regulating your sugar levels by slowing down the absorption of glucose.
Healthier Carbs
The carbs in brown bread are complex type. Complex carbs are different from simple carbs that are present in white bread. Complex carbs take time to digest and, therefore, don’t instigate a blood sugar spike.
Nutrient Retention
Brown bread for sugar patients retains more nutrients, such as vitamins and minerals. These nutrients help in digestion, thus contributing to healthy blood sugar levels.
Satiety
The fiber in brown bread promotes a feeling of fullness for extended periods. This potentially aids in weight management, which is very essential for diabetes control.
2 slices brown bread calories
When on a diabetes diet, you should know what is the amount of calories you eat throughout the day. Brown bread can be consumed in breakfast as well as an evening snack. The 2 slices brown bread calories are around 148 calories. Considering two slices have 56 grams of weight. The slices will give you 4.9 g of protein, 1.7 g of fiber and 26.4 g of carbs.
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Ways to Include Brown Bread in a Diabetes Diet
Incorporating brown bread for sugar patients into their diet can be done in various ways suggested below:
Sandwiches
Use brown bread for sandwiches with lean protein like grilled chicken or paneer, along with plenty of vegetables. Be mindful of condiments and opt for healthier choices.
Toast with Nut Butter
Toast brown bread and spread a thin layer of nut butter (unsweetened and without added sugars) for a satisfying and nutritious snack.
Chapati or Roti Substitute
Replace some of the regular chapatis or rotis with whole wheat or multigrain brown bread to increase fiber intake.
Bread Upma
Make a diabetes-friendly upma using crumbled brown bread instead of semolina. Add vegetables and use minimal oil for a healthy twist.
Bread Poha
Prepare a diabetes-friendly poha using small pieces of brown bread instead of flattened rice. Include green veggies and use less oil.
Whole Wheat Bread Upma
Create an upma by sautéing pieces of brown bread with vegetables, spices, and a touch of oil for a quick and healthy breakfast or snack.
Healthy Bruschettas
Top toasted brown bread with diced tomatoes, onions, and a sprinkle of herbs for a delicious and diabetes-conscious bruschetta.
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Side Effects of Eating Brown Bread Daily
While brown bread can be a healthier option for diabetes patients, it’s important to note potential considerations:
Carb Content
Brown bread in diabetes, like any other bread, contains carbs and has medium GI. Therefore, monitoring portion sizes is crucial to manage blood sugar levels.
Individual Responses
The glycemic response to brown bread can vary among individuals. Some may experience spikes in blood sugar levels, so it’s essential to monitor personal reactions.
Added Ingredients
Commercially available brown bread for diabetes patients may contain added white flour, sugars, preservatives, or other ingredients. Reading labels and choosing brands with minimal additives is advisable.
Gluten Sensitivity
Some diabetics may also have gluten sensitivity. In such cases, alternative options like gluten-free bread may be more suitable.
Weight Management
While brown bread can contribute to satiety due to its fiber content, excessive consumption without considering overall calorie intake can affect weight, which is important for diabetes management.
Conclusion
In conclusion, the debate over whether brown bread is a boon or bane for individuals managing diabetes is nuanced. While it offers the benefit of higher fiber content, potentially aiding in blood sugar control and satiety, it’s crucial to approach its consumption with mindfulness. Ultimately, the decision to include brown bread in diabetes-conscious diets should align with an individual’s overall health goals. With informed choices and a balanced approach, brown bread can find its place in the diabetes diet plan.
FAQs (Frequently Asked Questions)
Yes, brown bread for diabetes patients can be consumed daily as part of a diet plan. You can make brown bread sandwiches, toast, etc. However, it’s important that you exercise portion control and keep yourself limited to 2 to 3 slices.
Yes, the majority of the brown bread sold in the market is simply maida bread, which is dyed with brown food color. Therefore, it’s very important you buy real brown bread made of whole wheat. Check the labels and find a bakery which makes the real ones.
Generally, two to three slices of brown bread can be consumed in the morning for breakfast. However, include brown bread as part of your daily meal plan to prevent overeating and breaching your set calorie limit.
No, brown bread is not equal to chapati. Brown bread has more calories than chapati. Moreover, many bakeries add maida, sugar and preservatives, which can be found in chapati. Brown bread is only a substitute and can never replace chapati. Given a choice, diabetes patients should always choose chapati over brown bread.
Disclaimer
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