The Benefits of Raisin Cinnamon Bread for People with Type 2 Diabetes

The Benefits of Raisin Cinnamon Bread for People with Type 2 Diabetes

Raisin cinnamon bread can be a tasty and nutritious addition to a diabetes-friendly diet when chosen wisely. The key is opting for wholesome varieties made with whole grains and limiting added sugars. With careful portion control, raisin cinnamon bread can be incorporated into a balanced meal plan for people with type 2 diabetes.

The Importance of Fiber and Whole Grains

When it comes to bread, the most important thing to look for is whole grains. Refined grains like white flour have had the fiber-rich outer bran layer removed during processing. This results in a product that can spike blood sugar rapidly. Whole grains like whole wheat flour retain all parts of the grain and are digested more slowly, leading to a gentler rise in blood sugar.

Fiber is also beneficial for blood sugar control. The indigestible parts of plant foods, including the bran in whole grains, slow carbohydrate absorption and may reduce insulin resistance. The Dietary Guidelines for Americans recommend 25-38 grams of fiber daily, but most Americans only get about half that amount.

Whole grains and the fiber they provide have been linked to better blood sugar management and a reduced risk of type 2 diabetes in numerous studies. The fibers in whole grains may also feed the healthy bacteria in the gut microbiome, which itself has been connected to improved metabolic health.

Picking the Best Bread for Diabetes

When selecting raisin cinnamon bread, steer clear of anything labeled "wheat bread" without a whole wheat flour specification on the ingredients list. Likewise, avoid anything with "enriched flour," which means the nutritious wheat germ and bran have been removed.

Good options include 100% whole wheat breads or sprouted grain breads. Sprouted grain breads are made from whole grains that have been allowed to sprout, or germinate, before being milled into flour. This process boosts the bread's nutrition profile even further.

Varieties made with more coarsely ground whole wheat flour will generally have a lower glycemic index. Look for the words "stone ground" on the label.

Sourdough breads leavened with wild yeast starters also get the thumbs up, as the fermentation process creates organic acids that may help slow glucose absorption.

Avoiding Added Sugars

Another key factor is limiting added sugars, like honey, brown sugar, or maple syrup. Check the ingredient list carefully rather than relying on claims like "no high fructose corn syrup." Even breads labeled as "healthy whole grain" can contain up to 6 grams of added sugars per slice.

Ideally, raisin cinnamon bread should get its sweetness from fresh or dried fruit rather than added sugar. Varieties made with fruit juice concentrates, which act like refined sugar in the body, are likewise less optimal.

Watching Portions of Raisin Cinnamon Bread

Portion control is important when eating raisin cinnamon bread, as with all carb-containing foods. Most diabetes experts recommend limiting grain foods to one or two servings per meal. One serving equals 1 slice of bread, 12 cup cooked grains like oatmeal, or 13 to 12 cup of pasta or rice.

Check the nutrition facts label and ingredients list when purchasing raisin cinnamon bread. Count a slice as 15-20 grams of carbohydrate. Pair it with protein foods like eggs, nuts, or Greek yogurt to help slow the digestion and avoid blood sugar spikes.

Healthy Homemade Raisin Cinnamon Bread

For the healthiest results, consider baking your own raisin cinnamon swirl bread at home. That way, you control the ingredients. Here is a diabetes-friendly recipe:

Ingredients:

• 2 14 cups whole wheat flour
• 14 cup ground flaxseed
• 1 12 teaspoons baking powder
• 34 teaspoon salt
• 1 teaspoon cinnamon
• 14 cup honey or maple syrup
• 1 egg
• 1 cup nonfat milk
• 14 cup olive oil or melted coconut oil
• 1 cup raisins

Instructions:

1. Preheat oven to 350F. Grease a 9x5" loaf pan.
2. In a large bowl, whisk together the flour, flaxseed, baking powder, salt, and cinnamon.
3. In a separate bowl, mix the honey or maple syrup, egg, milk, and oil.
4. Pour the wet ingredients into the dry ingredients and stir just until combined. Fold in raisins.
5. Pour half the batter into the prepared loaf pan. Drop spoonfuls of cinnamon-sugar mixture over top. Pour the remaining batter over and use a knife to gently swirl cinnammon mixture through.
6. Bake for 45-55 minutes until toothpick comes out clean. Let cool completely before slicing.

This recipe uses 100% whole wheat flour and heart-healthy fats from olive oil. Ground flaxseed boosts the fiber and nutrient content. Instead of refined sugar, honey or maple syrup provides sweetness along with antioxidants and micronutrients. Enjoy a slice or two along with scrambled eggs for a balanced breakfast, or with natural peanut butter for an afternoon pick-me-up.

Nutrition Profile of Raisin Cinnamon Bread

Understanding the nutrition content of raisin cinnamon bread allows you to incorporate it into your diet in a diabetes-friendly way. Here is the nutritional profile of a typical 1-ounce slice of raisin cinnamon bread:

Calories and Macronutrients

• Calories: 75
• Carbohydrates: 15g
• Fiber: 1-2g
• Sugar: 4g
• Protein: 2g
• Fat: 1g

As a grain food, raisin cinnamon bread is high in carbohydrates - primarily starch and naturally occurring sugars in the whole wheat flour. It also provides some protein and a small amount of fat. The exact counts can vary based on the brand and ingredients.

Micronutrients

One slice of raisin cinnamon bread provides small amounts of several important vitamins and minerals:

• Thiamin: 3% DV
• Niacin: 3% DV
• Folate: 2% DV
• Iron: 3% DV
• Magnesium: 3% DV
• Zinc: 2% DV

As a whole grain food, raisin cinnamon bread provides more B vitamins, iron, magnesium, and zinc compared to refined white bread. The exact amounts can vary based on the brand.

Phytonutrients

Whole grains like whole wheat are rich sources of beneficial plant compounds like phenolic acids, lignans, beta-glucans, and avenanthramides. These function as antioxidants in the body and have anti-inflammatory effects.

Raisins add unique phytonutrients like phenolic acids and flavonoids that also act as antioxidants. The cinnamon provides the antioxidant compound cinnamaldehyde, which is responsible for its distinctive flavor and potential therapeutic effects.

Tips for Purchasing Raisin Cinnamon Bread

Use these tips for picking out the healthiest loaf of raisin cinnamon bread next time you shop:

1. Check for 100% Whole Grains

Read the ingredient list and look for 100% whole wheat flour or other whole grains like rye or spelt. Avoid anything made with "enriched" flour, which has had the bran and germ removed.

2. Look for Minimal Added Sugars

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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.