. High Fiber Bread: The 7 Best Options for Preventing Blood Sugar Spikes | abcnutritionsolutions.com

High Fiber Bread: The 7 Best Options for Preventing Blood Sugar Spikes

Have you heard that bread is bad for people with Diabetes?

Do you find yourself confused and overwhelmed when you are in the bread aisle at the grocery store, trying to find the best option that will have the least impact on your T1D’s blood sugar? Bread does NOT have to be off limits when you have diabetes.  There are tons of high fiber bread options that are full of fiber which helps prevent a large blood sugar spike.

This article will explain what fiber is and why it is so important, how we can increase our fiber intake, what to look for on food labels when deciding which bread to purchase, and our favorite tried and true high fiber bread options to consider.

Let’s jump in!

What is fiber? 

Fiber is a type of carbohydrate that the body cannot digest. It is found in plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts.  There are two main types of fiber, soluble and insoluble.

Soluble fiber dissolves in water and forms a gel-like substance. This type of fiber helps to slow down digestion and absorption of sugar, which can help to regulate blood sugar levels. Soluble fiber can also help to lower cholesterol levels.

Insoluble fiber does not dissolve in water. It helps to add bulk to stool and keep the digestive system healthy. Insoluble fiber can also help to prevent constipation.

Why is fiber important? 

Fiber is important for many reasons. 

Benefits of fiber

  • Keeping the digestive system healthy and the bowels regular
  • Lowering cholesterol levels
  • Maintaining a healthy weight by helping us feel full
  • Reducing the risk of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer
  • Regulating blood sugar levels and helping to reduce spikes in blood sugar (keep reading to find out how!)

How does fiber help with regulating blood sugar levels?

Since fiber is not digested by the body, it bulks up the food in your stomach and slows down digestion. This helps to prevent a sudden spike in blood sugar levels after eating.

Fiber can also help to prevent blood sugar spikes by absorbing water and forming a gel-like substance in the stomach. This gel helps to slow down the absorption of carbohydrates into the bloodstream.

Fiber can also help to increase insulin sensitivity, which means that your body’s cells are better able to use insulin to absorb glucose from the blood. 

What to look for on the food label

When looking at the food label, there are a few important things to check.  

First, always check the serving size.  For bread, this is generally 1 slice, but there are some types of bread, such as in the image above, that the serving size may actually be two slices.

Next, take a look at the amount of carbohydrates.  If you are familiar with carb counting, 15 grams of carbohydrates = 1 carbohydrate serving.  Aim for a bread that has around that amount per serving.

Now take a look at the amount of total fiber.  Ideally, you want to choose a bread that has at least 3 grams of fiber per serving.

Lastly, check out the list of ingredients.  “Whole wheat flour” or “whole grain flour” should always be the first (or one of the first) ingredients.

How much fiber do we need? 

Most adults need between 25 and 35 grams of fiber per day. 

As far as kids go, the Institute of Medicine Dietary Reference Intakes recommends the following:

Age 1-3: 19 grams of fiber per day

Age 4-8: 25 grams of fiber per day

Age 9-13: 31 grams of fiber per day for boys and 26 grams of fiber per day for girls

Age 14-18: 38 grams of fiber per day for boys and 26 grams of fiber per day for girls

Infographic with recommended amounts of fiber for kids.

However, most Americans do not get nearly enough fiber in their diet. Many of us only get half or less than the recommended amount daily.  Let’s review some ways to increase fiber intake.

Top ways to increase fiber intake

  1. Eat plenty of fruits and vegetables. Aim for at least 5 servings per day (the more the better!)
  2. Choose whole grains over refined grains. Whole grains contain more fiber than refined grains.  Bread falls into this category.
  3. Add beans and legumes to your diet. Beans and legumes are excellent sources of fiber.
  4. Eat nuts and seeds as a snack or addition to meals. Nuts and seeds are good sources of fiber and other nutrients.
  5. If you are struggling to meet your fiber needs through diet alone, you can also take a fiber supplement.

If you plan to increase the fiber in your diet, make sure to increase it slowly and drink plenty of water to avoid unwanted GI side effects. Trust me, you will thank us for this! 

If you have any concerns about your child’s fiber intake, please make sure to talk to their pediatrician.

Best high fiber bread options for people with diabetes 

Now let’s get to it!  Below is a list of some of our favorite bread options.  Each type of bread listed contains at least 4 grams of fiber per slice.  

  1. Lewis Bake Shop Healthy Life Whole Wheat Bread (5 grams of fiber, 16 grams of carb per two slices)
  2. Sara Lee, Delightful Bread, Healthy Multi-Grain (5 grams of fiber, 16 grams of carb per two slices)
  3. Dave’s Killer Powerseed Bread (4 grams of fiber, 18 grams of carb per slice)
  4. Ezekual Sprouted Whole Grain Bread (4 grams of fiber, 16 grams of carb per slice)
  5. Orowheat Whole Grains Double Fiber Bread (6 grams of fiber, 21 grams of carb per slice)
  6. Carbonaut Seeded Bread (7 grams of fiber, 9 grams of carb per slice) -This can be found at Costco!
  7. Keto Bread by L’Oven Fresh (9 grams of fiber, 9 grams of carb per slice – this is NOT a typo!) – This can be found exclusively at Aldi

Is bread good for a meal? 

Bread is a great option to include at meals to increase daily fiber intake.  Some of our favorite uses for high fiber bread include:

  • Avocado toast with an egg for breakfast
  • PBJ Sushi (roll out bread with a rolling pin, add peanut butter and jelly and roll the bread into a log shape, cut into 6 pieces of “sushi”)
  • Toasted sandwiches (grilled cheese, grilled ham or turkey and cheese, grilled PBJ)
  • Toast topped with butter or peanut butter (Freeze leftover bread and use for toast to prevent waste)

Conclusion 

Fiber is a type of carbohydrate that the body cannot digest. It is incredibly important for our heart, our GI system, and to help with blood sugar control. 

Always remember to check the food label to make sure the type of bread you are buying is a good choice.

High fiber breads are a great, easy way to increase the fiber in your family’s diet.  

Leave a comment below with your favorite high fiber bread!

To continue to get the latest updates from ABC Nutrition Solutions, click here to join the email list.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top