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https://www.bluecircle.foundation/food/wholemeal-bread
Wholemeal bread
CARBS
20g
PROTEINS
4g
FATS
1g
Wholemeal bread, while containing fiber, is still high in carbohydrates and can cause significant blood sugar spikes in individuals with diabetes.
Quantity: 1 slice (30g)
Glycemic Index: 69
Glycemic Load: 14
Fiber: 3g
Key Nutrients: Fiber, B vitamins
Health Impact: Wholemeal bread can lead to elevated blood glucose levels due to its carbohydrate content, necessitating careful management of portion size and overall daily carb intake.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the slower digestion of the fiber.
🍽️ Best Paired With (Veg)
- Avocado – Rich in healthy fats that slow digestion and can help stabilize blood sugar levels.
- Spinach salad – Low in carbs and high in fiber, aiding in overall blood sugar management.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help maintain blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which does not impact blood sugar levels and can increase satiety.
- Smoked salmon – Rich in omega-3 fatty acids and protein, helping to regulate blood sugar levels.
- Boiled eggs – Provide a good source of protein and fats for minimal impact on blood sugar.
🥄 Smart Substitutes
- Almond flour bread – Lower in carbs and higher in fiber, helps manage blood sugar levels better than wholemeal bread.
- Coconut flour bread – Significantly lower in carbs and contains healthy fats that can help stabilize blood sugar.
- Flaxseed bread – Very low in carbohydrates and high in omega-3 fatty acids, which can improve glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb bread alternatives digest more slowly.
- 30–60 min: Gradual, smaller rise in blood sugar due to high fiber and healthy fats.
- 2–3 hr: More stable blood sugar levels, avoiding the sharp spikes associated with higher carb options.
“Many in the low-carb diabetes community have found that replacing traditional high-carb foods with lower-carb alternatives not only helps in managing daily blood sugar levels but also improves overall energy and reduces cravings.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pairing the bread with healthy fats or proteins, such as avocado or eggs, can help to slow the absorption of glucose.
🤔 FAQs about Wholemeal bread
Can wholemeal bread be part of a low-carb diet?
Wholemeal bread, while better than white bread, still contains a significant amount of carbs. Opting for lower-carb bread alternatives can be more beneficial for blood sugar control.
How does fiber affect blood sugar?
Fiber slows the absorption of sugar into the bloodstream, helping to prevent rapid spikes in blood sugar and insulin levels.
Are there any low-carb breads that taste similar to wholemeal?
Almond flour and flaxseed breads offer a nutty flavor and dense texture that can be quite satisfying for those missing traditional wholemeal bread.
