Brownberry Whole Wheat Bread Nutrition Facts and Health Benefits

An In-Depth Look at Brownberry Whole Wheat Bread Nutrition

For people with diabetes, choosing the right bread can be a challenge. Whole wheat bread is often touted as a healthy option, but even among whole wheat varieties there can be considerable differences in nutritional values. Brownberry whole wheat bread is a popular brand, but how does it stack up nutritionally?

Brownberry Bread Nutrition Facts

Here are some key nutritional facts for Brownberry 100% Whole Wheat Bread:

• Serving size - 1 slice (32g)
• Calories - 80
• Fat - 1g
• Saturated fat - 0g
• Trans fat - 0g
• Sodium - 160mg
• Potassium - 69mg
• Total carbs - 15g
• Dietary fiber - 3g
• Sugars - 3g
• Protein - 4g

With 4g of protein, 3g of fiber, and only 15g net carbs per slice, this bread is a good option for diabetics needing to control carbs and blood sugar. The lower 80 calories per slice is also desirable.

Whole Wheat Benefits for Diabetes

There are several reasons why whole wheat breads like Brownberry can be beneficial for managing type 2 diabetes:

• Lower glycemic index - The whole grains result in slower blood sugar absorption.
• Higher fiber - The extra fiber further regulates carb digestion and blood sugar spikes.
• More nutrients - Whole wheat provides important nutrients like magnesium, chromium, and vitamin E.
• Increased satiety - Whole grains provide longer lasting fullness and prevent overeating.

Studies consistently show whole grain wheat foods reduce insulin resistance, lower inflammation, and improve diabetes biomarkers like HbA1c levels compared to refined wheat products.

What to Look for in Whole Wheat Bread

When evaluating whole wheat bread options, some beneficial qualities to look for include:

• 100% whole wheat flour as first ingredient
• At least 3g of fiber per slice
• Less than 15g net carbs per slice
• No high fructose corn syrup or added sugars
• Low sodium content

Brownberry checks these boxes with its 100% whole wheat recipe. It has higher fiber and lower net carbs than many competitor brands.

Ingredients in Brownberry Whole Wheat Bread

Here is the ingredient list for Brownberry 100% Whole Wheat Bread:

• Whole wheat flour
• Water
• Wheat gluten
• Cane sugar
• Yeast
• Oat fiber
• Wheat bran
• Molasses
• Honey
• Calcium propionate
• Vinegar
• Guar gum
• Soybean oil
• Salt

This bread contains no artificial preservatives or high fructose corn syrup. The main sweeteners used are small amounts of honey and molasses, which have a lower glycemic impact compared to white sugar.

Whole Grains and Diabetes Management

Whole grains like whole wheat flour have important benefits for controlling diabetes:

• Release glucose slowly to prevent spikes
• Provide steady energy through fiber and complex carbs
• Help control appetite and prevent overeating
• Reduce inflammation and risk of metabolic disease

Replacing refined grains with whole grain products can reduce diabetes risk by up to 30% according to studies. At least half your grain intake should come from whole grain sources.

Tips for Adding Whole Wheat Bread to Your Diet

Here are some tips for incorporating whole wheat bread into your meal plan:

• Look for 100% whole wheat as the first ingredient
• Aim for at least 3g of fiber per slice
• Check the carb content - around 15g net carbs/slice is ideal
• Look for added sugars on the label
• Pair bread with protein like eggs, cheese, or nut butter
• Use whole wheat wraps and pitas for variety
• Make sandwiches open-faced to cut carb quantity

Moderating portion sizes and combining with protein can keep blood sugar steadier after eating whole wheat bread.

Whole Wheat and Blood Sugar

While whole wheat is a better choice than refined wheat, it can still impact blood sugar levels. Ways to minimize spikes include:

• Monitoring portion sizes - 1-2 slices at a meal
• Having protein and healthy fats to balance carbs
• Avoiding sole carb sources like bread on its own
• Checking glucose 1-2 hours after eating to see impact
• Being active after eating to help manage glucose response

Whole wheat bread affects each person differently. Checking your levels helps determine your ideal portion sizes.

Fiber and Diabetes Benefits

One reason whole wheat bread is a better choice is its higher fiber content. Fiber has many benefits for controlling diabetes including:

• Slows digestion of carbohydrates
• Promotes feeling full and reduces appetite
• Lowers average blood glucose levels
• Lowers HbA1c and improves insulin sensitivity
• Lowers cholesterol and heart disease risk

Aim for at least 25-35g of fiber daily from sources like whole grains, vegetables, fruits, and beans.

Incorporating Whole Wheat Bread into a Diabetes Diet

Here are some healthy ways to enjoy whole wheat bread as part of a balanced diabetes diet:

• Toast with peanut or almond butter
• Open-faced tuna or turkey melt
• Egg sandwich on one slice
• Grilled chicken sandwich on whole wheat wrap
• Bruschetta on whole wheat baguette slices
• Whole wheat pita with hummus and veggies

Focus on getting protein, fiber, and healthy fats at meals with whole grains to avoid blood sugar spikes.

Tips for Choosing the Healthiest Whole Wheat Bread

Picking the most nutritious whole wheat bread involves more than just checking the label. Here are some smart shopping tips for the best bread options with diabetes:

Examine Ingredient Lists

Read the ingredient list closely to evaluate fiber content, added sugars, and nutrition quality. Look for short, recognizable ingredients.

Avoid Added Sugars

Watch for added sugars like high fructose corn syrup, honey, and cane sugar. Small amounts of molasses or honey are more acceptable.

Check Serving Size Ratios

Compare serving sizes to fiber and carb amounts. Aim for at least 3-5g of fiber and less than 15g net carbs per serving.

Look for Sprouted Wheat

Breads made with sprouted whole grains have lower carb

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.