Understanding Carbs in Texas Toast
Texas toast is a popular accompaniment for hearty meals like chili, barbeque and soups. This thick-cut white bread is sliced about twice as thick as regular sandwich bread. Brushing the top with butter or margarine and toasting the slices gives Texas toast its signature flavor and crunch.
But how many carbs are actually in a slice of Texas toast? And is it a smart choice for people with diabetes looking to control their blood sugar?
The carb content of Texas toast ultimately depends on the specific recipe and ingredients. But most versions clock in with about 15-20 grams of carbohydrates per slice. That places it firmly in the category of higher carb bread options.
Understanding Carbs in Bread
The main sources of carbohydrates in all types of bread are typically:
- Flour - Wheat flour contains starch that is broken down into glucose and used for energy.
- Sugar - Some bread recipes include a small amount of granulated sugar or honey.
- Milk or other dairy - Milk and butter contain the milk sugar lactose.
The more refined grains used in the bread, the higher the carb count will be. White flour is the most highly refined grain product, stripping away the nutritious bran and germ during processing. This leaves mainly starchy endosperm, which spikes blood sugar rapidly.
Texas Toast Nutrition Facts
Here is the nutrition information for a typical slice of Texas toast:
- Calories: 120
- Carbohydrates: 18g
- Fiber: 1g
- Sugars: 2g
- Fat: 4g
- Protein: 3g
As these nutrition facts show, a slice of Texas toast provides 18 grams of carbohydrate, most of which is digested and absorbed quickly into the bloodstream. There is minimal fiber to slow digestion. The result is a rapid rise in post-meal blood glucose.
Bread Choices for People With Diabetes
For people with diabetes, controlling carbs is crucial for regulating blood sugar levels. Counting carbs and understanding how different bread options affect blood glucose levels empowers diabetics to make informed choices.
Here are some of the best and worst bread options for individuals with diabetes:
Best Breads for Diabetics
100% Whole Grain Breads
Breads made with 100% whole grain flours like whole wheat, rye, oats and brown rice have more fiber and nutrients than refined grains. The fiber blunts the blood sugar impact of the starch in the flour. Look for the word "whole" as the first ingredient.
Sprouted Grain Breads
Sprouting grains before making flour lowers the starch and raises fiber levels. Studies show sprouted grain bread creates a lower glycemic response compared to regular whole grain breads. Brands like Food for Life offer sprouted breads.
Sourdough Breads
The fermentation process used to make sourdough bread lowers its glycemic index. The acids produced during fermentation reduce starch availability. Opt for authentic sourdough using a starter over quick breads with added acids.
High-Fiber Wraps
Whole grain wraps made with added fiber are a good alternative to slices of bread. Look for options with at least 5g of fiber per wrap to help control blood sugar spikes.
Ezekiel and Other Sprouted Bread
Ezekiel bread undergoes a sprouting process that breaks down starches and gluten while increasing protein and fiber. This reduces its glycemic impact compared to conventional bread.
Worst Breads for Diabetics
White Bread and Rolls
Breads made with refined white flour like white sandwich bread, hamburger buns and dinner rolls spike blood sugar rapidly due to lack of fiber. They should be minimized or avoided.
Sweet Breads and Muffins
Breads and muffins with added sugars like banana bread, zucchini bread and blueberry muffins have extra carbs that cause blood glucose to rise quickly after eating.
Large Bagels
While mini whole grain bagels can be a good choice, large bagels often pack over 50 grams of carbs. This can send blood sugar soaring out of the optimal range.
Buttered Breads and Rolls
Buttering bread adds extra fats and calories but doesn't impact blood sugar. Unbuttered bread or minimal butter is best for diabetes management.
Gluten-Free Breads
While important for people with celiac disease, gluten-free breads often have added sugars and carbohydrates from starches like tapioca and potato flour that raise blood glucose quickly.
Tips for Adding Bread to a Diabetic Diet
With care and moderation, bread can be part of a healthy diet for people with diabetes. Here are some tips for making bread fit into a diabetic meal plan:
1. Pair bread with protein, fat and fiber.
Eating bread alone spikes blood sugar, while combining it with proteins, fats and fiber blunts the impact. Try bread with peanut butter, avocado, lean meats or beans.
2. Watch portion sizes.
Stick to 1-2 slices of bread per meal and choose smaller bread items like mini bagels and sliders.
3. Look for at least 3 grams of fiber per slice.
Higher fiber slows digestion and controls blood glucose response. Aim for 100% whole grain, sprouted or sourdough varieties.
4. Skip the added butter or oils.
Spreading butter, margarine or oils on bread raises the fat and calorie content without boosting fiber.
5. Go easy on nut butter and jam.
While delicious, adding high-sugar jams and nut butters too liberally can cause portions and carbs to get out of hand.
6. Test new breads to see blood sugar impact.
Check glucose levels 1-2 hours after eating a new bread to understand its effects on your body.
7. Plan bread into your daily carb budget.
Account for bread servings in your daily carb tally to avoid going over your targeted range.
Healthy Quick Bread and Muffin Recipes for Diabetics
For a sweet bakery treat that's still diabetes-friendly, try making one of these recipes:
1. Banana Oat Muffins
Ripe bananas and oats make these muffins moist and filling thanks to fiber. Cinnamon adds flavor without sugar.
2. Carrot Apple Muffins
Carrots gives these tasty muffins an added fiber punch. Grated apple provides natural sweetness.
3. Zucchini Bread
Moist and rich, this zucchini bread gets sweetness from raisins rather than added sugar. Walnuts add satisfying crunch.
4. Pumpkin Protein Muffins
Pack over 10 grams of protein into your breakfast with these muffins featuring whey protein powder and eggs.
5. Mixed Berry Almond Scones
Berry scones studded with sliced almonds make a flavorful treat perfect with your morning coffee.
The Bottom Line
Texas toast gets its rich taste and texture from white flour and added butter. This makes it a higher glycemic choice not ideal for people with diabetes. Still, bread can be part of a healthy diabetes diet when portioned and paired properly. Focus on fiber-rich 100% whole grain, sprouted and sourdough breads to help control blood sugar.
FAQs
How many carbs are in a slice of Texas toast?
Most Texas toast contains about 15-20 grams of carbohydrates per slice, coming mostly from refined white flour.
What breads raise blood sugar the least?
100% whole grain breads, sprouted grain breads, and sourdough breads made with a starter have less impact on blood sugar due to higher fiber.
Can people with diabetes eat bread?
Yes, people with diabetes can include bread as part of a balanced diet. Focus on high-fiber, whole grain varieties in proper portions.
Are gluten-free breads good for diabetics?
While important for celiac disease, gluten-free breads often have more carbs and sugars that spike blood glucose rapidly.
What should you avoid eating with diabetes?
Foods to limit with diabetes include white bread, sweet baked goods, fruit juices, packaged snacks, andprocessed meals high in fat, carbs and sugar.
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.
Add Comment