Which type of bread is most effective on BG?

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New Member

Date Joined Oct 2007
Total Posts : 11
   Posted 1/19/2008 1:13 PM (GMT -6)   
I was wondering which type of grains are best when it comes to wholegrain and multigrain breads. Does it depend more on the carbohydrate content or the fiber content or having low glycemic index or glycemic load. Which are the most significant factors?

I've heard a lot of methods, like:
1. use only number of carbs based on the food label.
2. use carbs listed minus fiber content to get net carbs.
3. low glycemic index or low glycemic load.
4. eating protein along with the bread won't affect BG as much as the bread will.

Which one is most effective in keeping BG rise at a minimum?

By the way, which type of bread is best. I've heard that sourdough, pumpernickel, kibbled rye or other rye breads, and multi-grain breads have low GI. Do these types (which ones) actually affect BG less?

Or is it just better to just get ordinary whole wheat bread or white bread as long as the carb content is low?

Also, does it make a difference to get ordinary bread or a necessity that it be sugarless?

One last thing, I've noticed a lot of multi-grain breads, like 6 grain or 9 grain... mostly containing rye, barley, wheat corn, millet and some other grains. Which of these would make the bread be low GI or high GI & how does it affect blood sugar?


Regular Member

Date Joined Aug 2006
Total Posts : 477
   Posted 1/19/2008 2:58 PM (GMT -6)   
A lot has been written about the glycemic index and glycemic load of different grains. The only way to tell how a certain type of bread (or anything else for that matter) will affect you is to eat a portion with whatever food you usually enjoy bread with and test before eating and then  2, 3, 4 hours later.
White bread is dead- it contains no nutrients- I don't know why anybody would eat white bread. Heating ( baking temperature) destroys all of the enzymes in whole grain products and most of the B-vitamins and other nutrients that they contain - so they are also dead. I have read that sprouted grain breads- the type that you buy and store frozen- retain some biological activity and they are a good source of soluble and insoluble fiber.
So why bother with it at all? It does nothing to nourish you, adds unnecessary calories and carbs to your diet, and forces you to worry about how great a spike it provokes. I rarely eat bread anymore- only when I am at a professional function and can't get around it gracefully. When that happens, I supply my own- whole grain, low carb, high fiber, sprouted grain bread.
If you are looking to purchase commercial bread- read the label- my husband came home with a whole grain bread- he was so proud becaue he actually looked for the whole grains at the top of the list, well the first non-grain ingredient was HIGH FRUCTOSE CORN SYRUP - and this was touted as a 'healthy product' - even lab rats won't eat chow that has been sweetened with HFCS-

I just want to live happily ever after-every now and then. Jimmy Buffett

Post Edited (gelchick) : 1/19/2008 1:03:33 PM (GMT-7)

Veteran Member

Date Joined Nov 2006
Total Posts : 667
   Posted 1/20/2008 12:53 PM (GMT -6)   

Hi gelchick

Do you bake your own - whole grain, low carb, high fiber, sprouted grain bread? Or do you purchase it?

Regular Member

Date Joined Aug 2006
Total Posts : 477
   Posted 1/20/2008 2:58 PM (GMT -6)   
Hi Judy
I do make my own sprouted grain bread-it's not hard to do. There's plenty of info online if you do a search. I even have a crock pot recipe- that makes a respectable 'bread' for dipping.
I also buy sprouted grain bread. Essene Bread is one bread you can find in the freezer section of most grocery stores that have health food sections, Whole Foods etc. Trader Joe's makes 3 varieties of sprouted breads (on their regular bread shelves)- Rye, Wheat, and Multigrain that have about 5-6 net grams of carb per slice. They go moldy really fast, so I buy a loaf and freeze individual slices- These slices look like real bread and taste good too. about once a month, I cave in and make a bona fide grilled cheese and fake baloney sandwich for 10 net carbs-
Whole Foods sells a low-carb flaxseed bread that I used before I found Trader Joes- it is not sprouted, but it has about 6 net carbs/slice and does not have HFCS. It doesn't toast up or grill as nicely as the sprouted type.
None of these breads cause my BG levels to go up more than 5-6 points- even when I ate a slice of peanut butter toast when I was sick.
I just want to live happily ever after-every now and then. Jimmy Buffett

Veteran Member

Date Joined Apr 2004
Total Posts : 6056
   Posted 1/23/2008 2:28 AM (GMT -6)   
When I was following the Zone diet I learned that if the fiber number is 5 gm or over you may subtract that number from the total carbs...

I can't afford the meds that I need to support a carb-fed body so I don't do bread. Radishes, cucumber, fresh eggplant, green beans, leaf spinach YES. With all that good stuff I don't have room for bread!
~ Jeannie, Forum Moderator/Diabetes & Fibromyalgia
I know God will not give me anything I can't handle. I just wish that He didn't trust me so much. ~Mother Teresa

"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."- Elizabeth Kubler-Ross

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