Is Whole Wheat Bread Good or Bad For Diabetes
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Hello, I’m Ty Mason from TheDiabetesCouncil.com, researcher, writer and I have type 2 diabetes. Today I’m going to answer the question, is whole wheat bread good for diabetes. But before we get into that, make sure you download my free diabetes management book which also includes a diabetes grocery shopping guide (foods to eat and avoid).
As a backdrop to this video, you may want to look at our videos on “Rye Bread and Diabetes” and “Wheat and Diabetes” for reference material.
When we talk about “whole wheat” we are basically saying that the whole grain of wheat is being used to make something. The grain is made up of 3 parts, the endosperm, the germ and the bran.
The endosperm makes up about 83 percent of each kernel. The bran makes up about 14.5% and the germ 2.5%. Breads, crackers, pasta, flour, cereal, condiments, beer, just a short list of how we use wheat. It is hard to find processed foods without some type of wheat product in it. Wheat has been around since the cradle of civilization. Wheat is not bad, but has changed.
The endosperm is the starchy part of wheat. When white flour is made, the endosperm is all of the grain that is used. So much of the fiber and nutrients are lost because the bran and germ house the bulk of that material.
So because whole wheat bread has all this stuff in tact it must be better for you than white bread, right?
Not exactly. If you have seen many of our videos, you know I am a firm believer in the glycemic load as a measure for whether or not a food might be good or bad for diabetes. Let’s compare whole wheat with white bread on that basis.
Whole wheat has a GI of 69 and GL of 9. Both are at the upper level of low on the scales. White bread has a GI of 73 and GL of 10. Not a great deal of difference is there? The main difference is seen in whole GRAIN bread where the GI is 51 and the GL is 7.
So is whole wheat bread good for diabetes? It is, but not as good as whole grain bread and not really any worse than white bread. Breads, like many other foods, must be eaten in moderation.
I hope this answered your question is whole wheat bread good or bad for diabetes. Don’t forget to get your diabetes management book.
Let me know if you have any other diabetes related questions.