Understanding Glycemic Index
The glycemic index (GI) is a measurement that ranks carbohydrates based on their effect on blood sugar levels. It compares foods gram for gram of carbohydrate against a reference food - usually glucose or white bread.
Foods are given a score between 0 and 100, with higher scores meaning the food causes a faster and more significant increase in blood sugar levels. Foods are categorized as follows:
- Low GI: 55 or less
- Medium GI: 56-69
- High GI: 70 or more
Choosing low GI foods, like gluten free bread, is especially important for people with diabetes as they help control blood sugar spikes and crashes.
Benefits of Low GI Gluten Free Breads
Here are some of the top reasons why selecting low glycemic index gluten free breads is beneficial:
- Helps regulate blood sugar levels - Low GI breads break down slowly, preventing dangerous spikes and crashes.
- Increases feeling of fullness - The fiber in many gluten free breads helps you feel satisfied between meals.
- Promotes heart health - Can lower levels of bad LDL cholesterol and decrease risk of heart disease.
- Aids weight loss - Low GI foods control appetite and delay hunger signals from firing rapidly.
- Reduces inflammation - Lower, steady blood sugar prevents inflammatory damage to cells and tissues.
Tips for Finding Low Glycemic Gluten Free Breads
Use these helpful guidelines when shopping for low glycemic index gluten free bread:
- Check the label - Look for whole grains like brown rice, millet, buckwheat, amaranth, quinoa, etc.
- Go for sprouted - Breads made with sprouted grains have easier to digest starches.
- Shop the freezer - Gluten free breads frozen directly after baking have lower GI.
- Buy certified - Products marked gluten free have to meet strict standards.
- Add seeds/nuts - Extra protein and fats help dampen blood sugar response.
Baking Your Own Low Glycemic Gluten Free Bread
Baking gluten free bread at home lets you control ingredients and customize the GI level. Here are some tips:
- Use alternative flours - Try almond flour, coconut flour, chickpea flour instead of white.
- Mix in proteins - Add eggs, dairy, nuts, seeds, or legumes like beans or lentils.
- Toss in fats - Incorporate olive oil, avocado oil, nut butters, or ghee.
- Pump up fiber - Chia seeds, ground flax, and psyllium husk boost fiber content.
- Replace sugars - Swap out table sugar for lower GI sweeteners like monk fruit or tagatose
Reviews of the Best Low Glycemic Gluten Free Breads
Wondering which brands and products to choose? Here is a review of some top low GI gluten free bread options:
Canyon Bakehouse 7-Grain and Seed Bread
With just 40 net carbs per slice, this Canyon Bakehouse bread keeps blood sugar response low. It includes a blend of grains like sorghum, quinoa, amaranth, buckwheat, teff, and millet along with chia and flax seeds.
The sprouted whole grains have an easier to digest form of starch while the seeds provide extra protein and healthy fats to dampen the spikes. This bread has 4g fiber and 5g protein per slice.
Schar Gluten Free Multigrain Ciabatta Rolls
These rolls from Schar make the perfect low GI sandwich base or dinner addition. They are baked with a blend of corn flour, rice flour, and buckwheat flour and get extra flavor and nutrition from sunflower seeds, millet, corn, flaxseeds, and quinoa.
With 6g of protein and 7g of fiber per roll, they promote steady, sustained energy levels. The rolls are certified gluten free and Non-GMO Project verified.
Manna Artisan Bakery Sprouted Pumpernickel Bread
This sprouted pumpernickel loaf is packed with fiber thanks to its blend of gluten free whole grains and seeds. It delivers 9g of fiber and 7g protein per hearty slice to minimize blood sugar spikes.
In addition to being sprouted for easy digestion and nutrient absorption, this bread is also fermented. These traditional artisanal breadmaking techniques give it an exceptionally low GI rating.
Trader Joe's Gluten Free Seeded Hamburger Buns
These frozen buns from Trader Joe's make the perfect vessel for burgers, sandwiches, sausage, and more. They have just 30g net carbs along with 5g of protein and 3g of fiber per bun.
The sprouted brown rice and potato starch base keeps the GI rating down. And the addition of sunflower, poppy, and chia seeds provides crunch and extra nutrition. These buns steer clear of GMOs, cholesterol, and soy too.
Worst High GI Gluten-Free Breads to Avoid
On the flip side, there are also a variety of gluten free bread options that can cause dangerous spikes and crashes due to their high glycemic loads. Here are some products to avoid:
- White breads - Breads made with tapioca, corn, potato or white rice flours.
- Sweet breads - Gluten free banana, zucchini, or pumpkin breads with added sugars.
- Instant and microwave breads - These break down quickly into simple sugars.
- Short-grain rice breads - The starches in these are digested rapidly.
- Large bakery muffins - Oversized muffins and baked goods meant for sharing.
Tips for Avoiding High Glycemic Gluten Free Breads
Keep these pointers in mind to steer clear of poorly performing gluten free baked goods:
- Examine ingredients - Avoid anything with white flours or sweeteners high up on the list.
- Check portion sizes - Many products now come pre-sliced or in mini sizes.
- Read nutritional labels - Look for higher fiber, protein, fats and lower net carbs per serving.
- Buy certified - Certified gluten free products must adhere to certain standards.
- Bake from scratch - Make your own treats so you control the ingredients.
Choosing low glycemic index gluten free breads and baked goods can make a significant difference in your blood sugar control, hunger levels, weight, inflammation and overall health - especially if you have diabetes or are gluten intolerant. Use this guide to find better-for-you products or whip up your own healthy loaf!
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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