Best ways to eat bread for satiety, preventing sugar spikes; nutritionist suggests (2024)

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Best ways to eat bread for satiety, preventing sugar spikes; nutritionist suggests? ›

By itself, bread will get digested quickly and you will be hungry again within an hour," writes Nutritionist Bhuvan Rastogi in his latest Instagram post. Rastogi says that one can add protein, fat or fibre to lower the GI of the bread and get more satiety from the same meal and lower any sugar spike.

Again, the key is to eat high-fiber bread and pair it with foods that will slow down digestion and give you long-lasting energy. For example, spreading peanut butter or another nut butter on toast will benefit blood sugar levels while providing you with an affordable source of protein and healthy fats.

The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar.

The five breakfast ideas presented here, including veggie-packed egg muffins, overnight chia pudding, Greek yogurt parfait, avocado toast with whole grain bread, and quinoa breakfast bowl, offer a range of flavors, textures, and nutrients while keeping insulin levels in check.

Whole Grain Bread

Thanks to their high fiber and nutrient content, breads made with whole grains, including whole wheat, are generally the go-to healthiest breads that dietitians recommend. “Most people need more fiber in their diets, so finding high-fiber bread is often a good idea,” Dodd says.

Unlike refined white bread, which can cause rapid spikes in blood sugar levels, whole grain, and whole wheat bread contain complex carbohydrates and fiber. These components slow down glucose absorption, leading to a more gradual and steady rise in blood sugar, making them a better choice for individuals with diabetes.

Natural peanut butter and peanuts are low glycemic index (GI) foods. This means that when a person eats it, their blood sugar levels should not rise suddenly or too high.

Thanks to certain alternative flours, you can still make and eat foods like cookies and bread without experiencing a huge spike in your blood sugar. Almond, tigernut, soy, coconut, and spelt flour are not only low on the glycemic index, but they also offer protein and a variety of other benefits.

Low GI foods, like complex carbs, won't raise your blood sugar very quickly. Examples of these include oatmeal, pasta, sweet potatoes, fruits, and carrots.

What is the best breakfast for no sugar spike? ›

To keep your blood sugar stable, opt for carb sources that release energy slowly. Oats, whole wheat bread, and fruit, are good choices, dietitian Nichola Ludlam-Raine said. For a protein-packed breakfast, try baked oats, chia pudding, or avocado and eggs on wholegrain toast.

Salmon, tuna, or shrimp make a savory addition to an omelet or can be added on top of whole-grain toast with avocado spread. Combining a 100% whole grain bread with a GI of 51 with protein-rich seafood and healthy fat from the avocado will help keep your blood sugar from spiking and will fill you up until lunch.

Eating bread with butter can be healthy when enjoyed in moderation; you can also increase the nutritional profile of this favorite snack by choosing your bread and butter wisely. For example, bread made from whole grains or whole wheat is a healthier choice compared to white bread which is made from refined grains.

Wraps contain more carbohydrates but also contain more fiber. One slice of whole-wheat bread and one whole-wheat wrap also contain a similar protein content and contain the same amount of fat. As long as you are choosing whole-grain options, whichever you prefer to eat is what you should choose.

Like with all breads, a multigrain bread made with whole grains is better for weight loss than one made with white refined flour, but either multigrain bread or white bread can be a part of a weight loss diet plan when they're combined with other healthy foods and exercise.

Scientific studies have investigated whether the crusts of bread contain more nutrients than the moist, springy interior. The short answer is: yes, bread crusts do contain more nutrients. The reason for this is that the baking process causes the exterior of the bread to become firmer and more browned.