The Benefits of Oroweat 100% Whole Wheat Bread for Diabetics
Choosing the right bread when you have type 2 diabetes can be challenging. You want to avoid spikes in blood sugar but still enjoy the taste and texture of bread. Oroweat 100% Whole Wheat bread is an excellent choice for diabetics. Here's why it's one of the best bread options for managing type 2 diabetes.
Made with 100% Whole Wheat
Oroweat 100% Whole Wheat bread is made entirely from whole wheat flour. This means it contains all three parts of the wheat kernel - the bran, germ, and endosperm. Whole wheat bread has a lower glycemic index and glycemic load than white bread. The glycemic index measures how quickly a food raises blood sugar. Foods with a high glycemic index cause rapid spikes in blood glucose. Whole wheat bread causes a slower, more gradual rise in blood sugar compared to white bread. This helps you maintain better blood sugar control.
High in Fiber
Oroweat 100% Whole Wheat is an excellent source of dietary fiber, providing 5g per slice. Fiber slows digestion, preventing blood sugar spikes. Soluble fiber forms a gel-like substance that slows down the emptying of your stomach and the absorption of glucose into the bloodstream. Insoluble fiber adds bulk and moves food through your digestive system more quickly. Consuming enough fiber is vital for managing type 2 diabetes.
Contains Nutrients for Diabetes Management
Whole wheat bread is a nutritious choice that provides key vitamins and minerals that can help with diabetes management. It contains magnesium, which helps regulate blood sugar levels and insulin sensitivity. It's also a good source of chromium, which enhances the effects of insulin. Additionally, it provides antioxidants like selenium and vitamin E that can protect against diabetes complications like nerve damage and heart disease.
Has a Low Glycemic Load
The glycemic load considers the total impact of a food on blood sugar. It accounts for the food's glycemic index as well as the amount of carbohydrates in a typical serving. Oroweat 100% Whole Wheat bread has a glycemic load of 9 per slice, which is considered low. Foods with a glycemic load under 10 are optimal for controlling blood sugar when you have diabetes.
No Added Sugars
Oroweat 100% Whole Wheat bread has no added sugars. It's sweetened naturally with molasses and raisin juice concentrate. Avoiding added sugars is important for diabetics, as extra sugar causes spikes in blood glucose and insulin. The American Heart Association recommends limiting added sugars to no more than 25g per day for women and 36g for men.
Tips for Incorporating Oroweat 100% Whole Wheat Bread into a Diabetic Diet
Here are some tips for enjoying Oroweat 100% Whole Wheat bread as part of a healthy diet for managing type 2 diabetes:
Watch Portion Sizes
Stick to one slice of bread at a meal, and consider cutting slices in half. Larger portions increase the glycemic load. Spread nut butters or avocado on your bread to increase healthy fats and protein.
Pair with Protein & Healthy Fats
Eat whole wheat bread alongside protein sources like eggs, lean meats, fish, beans, nuts or seeds. Protein and fats help slow the absorption of carbohydrates, preventing blood sugar spikes.
Look for 100% Whole Wheat as the First Ingredient
Make sure whole wheat is listed as the first ingredient on the food label. Terms like wheat flour, enriched flour or multigrain don't guarantee it's whole wheat.
Avoid Large Amounts of Condiments
Limit high-sugar condiments like jelly, honey and ketchup. Opt for heart-healthy fats and fiber-rich veggies as toppings instead.
Save for a Balanced Meal
Don't snack mindlessly on bread throughout the day. Have it as part of a balanced meal that contains healthy carb, protein and fat sources to prevent blood sugar crashes or spikes.
Go Easy on the Butter
Butter, margarine and oils add extra calories and fat. Use sparingly and measure portions.
Understand Serving Size
One slice of Oroweat 100% Whole Wheat bread contains 60 calories, 12g of carbohydrates and 1g of fat. Be aware of portions to manage carbs and calories.
Check Your Blood Sugar
Monitor your blood sugar levels 1-2 hours after eating whole wheat bread to understand its specific effects on you.
Nutrition Information for Oroweat 100% Whole Wheat Bread
Here is the nutrition information for one slice (32g) of Oroweat 100% Whole Wheat bread:
- Calories: 60
- Total Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 115mg
- Total Carbohydrates: 12g
- Dietary Fiber: 3g
- Total Sugars: 2g
- Added Sugars: 0g
- Protein: 3g
Vitamins and Minerals
- Thiamin: 6% DV
- Riboflavin: 6% DV
- Niacin: 8% DV
- Folate: 6% DV
- Iron: 6% DV
- Magnesium: 6% DV
- Phosphorus: 8% DV
- Zinc: 4% DV
- Copper: 2% DV
- Manganese: 60% DV
- Selenium: 14% DV
DV = Daily Value based on a 2000 calorie per day diet. Values are rounded according to FDA rules.
Healthy Recipe Ideas Using Oroweat 100% Whole Wheat Bread
Here are some nutritious recipes for diabetics that use Oroweat 100% Whole Wheat bread:
Breakfast Ideas
- Whole wheat toast with smoked salmon, avocado and arugula
- Peanut butter banana whole wheat toast
- Mediterranean breakfast sandwich with egg, tomato, spinach and feta on whole wheat
- Whole wheat English muffin with turkey sausage, egg white and cheese
Lunch Ideas
- Grilled chicken sandwich with mozzarella, basil and tomato on whole wheat
- Tuna melt with avocado on whole wheat
- Turkey and hummus whole wheat wrap
- Veggie sandwich with cucumbers, roasted red peppers, sprouts and hummus
Dinner Ideas
- Whole wheat bruschetta topped with tomato, basil and parmesan
- Mini whole wheat pizzas with turkey pepperoni and veggies
- Veggie whole wheat panini with grilled zucchini, eggplant and roasted red peppers
- Whole wheat crostini topped with avocado lemon ricotta and smoked salmon
Snack Ideas
- Whole wheat toast with mashed avocado and red pepper flakes
- Open-faced whole wheat sandwich with turkey breast and mustard
- Whole wheat pita with hummus and veggies
- Ricotta toast on whole wheat with sliced strawberries
The Best and Worst Breads for Diabetes
When selecting bread, it's important to be aware of how different types affect blood sugar. Here is a look at the best and worst bread choices for people with diabetes:
Best Breads for Diabetes
- 100% whole grain breads like Oroweat 100% Whole Wheat
- Sprouted grain breads like Ezekiel bread
- Sourdough bread
- Pumpernickel bread
- Heavy mixed grain breads like Oroweat Country Bread
- Light or medium rye breads
Worst Breads for Diabetes
- White bread
- Bagels
- Brioche
- Batter breads like banana bread, zucchini bread, corn bread
- Crackers made with white flour
- Instant rice or cornbread mixes
- Biscuits
- Sweet breads like cinnamon raisin
- Flavored bagel chips
Tips for Managing Carbs when Eating Bread with Diabetes
Here are some tips to manage your carbohydrate intake when eating bread with diabetes:
- Stick to 1-2 slices per meal and make them whole grain
- Look for brands with at least 3-5g fiber per slice
- Combine bread with protein like eggs, cheese, or nut butter
- Load up sandwiches and toast with veggies instead of condiments
- Measure your portions and count the carbs
- Save bre
FAQs
Is whole wheat bread good for diabetics?
Yes, whole wheat bread is a good choice for diabetics because it has less impact on blood sugar than white bread. The fiber helps slow digestion and blunts the effect on blood glucose levels.
How many slices of Oroweat 100% Whole Wheat bread can a diabetic eat per day?
It's recommended that diabetics limit themselves to 1-2 slices of whole wheat bread per meal, and no more than 6 slices per day. Portion control is important when eating bread to manage carbohydrate intake.
What is the glycemic index of Oroweat 100% Whole Wheat bread?
The glycemic index of Oroweat 100% Whole Wheat bread is estimated to be around 50. Foods with a glycemic index under 55 are considered low glycemic and suitable for diabetics.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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