7 Low Glycemic Alternatives To Your Favourite Carb — White Bread
Living a low glycemic life means cutting out some of the quintessential staples we were raised on. For many of us, that’s bread, a food that’s so important to our existence we’ve even developed linguistic expressions that use the word in ways that emphasis its essential role in our very survival.
We call money bread or dough. We use the term bread and butter when we talk about our livelihoods and the core activities that provide us income. To break bread is a term that means more than just eating. It implies a spirituality in nourishing ourselves in the company of our loved ones. Let’s face it, for many of us, bread is an archetype.
Unfortunately, If you truly want to reverse type 2 diabetes, obesity and overweight, all conditions driven by insulin resistance, it’s essential to know what side your bread is buttered on — the low-glycemic side.
The fact of the matter is, white flour is in the DNA of our food processing culture. Just read the labels of your favorite foods. You might be surprised to find white flour on the list, even in items you wouldn’t expect to contain any flour at all.
Add sugars, trans fats and chemicals into the mix — a ubiquitous concoction found in everything from packaged sandwich breads to cookies, cakes, donuts, crackers and so much more — and you can easily make the argument that white flour has been one of the main culprits in the global emergence of type 2 diabetes, obesity and metabolic syndrome.
But for the purposes of this article, we’re going to focus solely on white bread and some of the healthy alternatives you can replace it with in your efforts to live a low-glycemic life and get those blood sugar levels under control.
Instead of White Bread (GI 71–90)
One thing is for sure, white bread is engrained in our psyches from a young age. No matter where you were born, you’ve probably grown up eating it in any multitude of its various forms from the beginnings of your life. From sandwich breads to toast, pizza dough, rolls, buns, bagels and baguettes, some of us eat white bread numerous times a day and find it difficult to avoid.
The problem is that white flour and the bread products made from it have been refined and contain little nutritional value. That’s because in the process of refinement the bran and germ of the wheat — the most nutritious and fibre rich part of the grain — are removed, depleting the grain of its fibre, B vitamin content, iron, magnesium and vitamin E. What’s more, to preserve the flour, harmful chemicals are added in. All this results in a glycemic index ranging from 71 to 90 depending on the type of white bread you consume.
When you eat breads made from white flour, they turn to glucose in your blood very quickly triggering an immediate and sharp insulin response. Eating a piece of white bread is essentially the same as eating pure sugar. The general rule of thumb is: the more processed it is, the quicker it gets converted to glucose.
Fortunately, there are lots of alternatives to white bread out there that not only come in lower on the glycemic index and provide far better nutrition than white bread, but also delight the senses — from taste and smell to touch and sight.
So without further ado, here are seven low-glycemic alternatives to white bread your belly, pancreas, taste buds and nose will appreciate.
1. Ezekiel bread (GI 35)
Ezekiel bread is a nutrient dense bread made from the sprouted grains of various cereals, usually wheat, millet, barley or spelt. It may also contain sprouted legumes like soy or lentils. It’s probably the most nutritious bread in the world and definitely has the lowest GI among breads on this list. If you can get Ezekiel bread freshly baked, it tastes delicious without any preparation. Otherwise, try toasting it until crispy for a true gourmet experience. Among other usages, Ezekiel bread makes a wonderfully crispy and ultra low-glycemic pizza crust alternative.
2. Pumpernickel bread (GI 45)
Pumpernickel is a dark brown bread made from sourdough and whole rye grains. It has one of the highest fibre contents among breads making it a great low-glycemic alternative to white flour bread. It’s also rich in numerous minerals such as manganese and selenium, both of which prevent cell damage caused by free radicals. For a bread, pumpernickel is also very low in sugar. Combined with its high fibre content, that makes pumpernickel bread an excellent choice for anyone trying to lose weight.
3. Integral wheat bread (GI 40)
Integral flour is made from whole grains of wheat that still contain all three components of the grain — the germ, the brand and the endosperm. As a result of the flour being milled completely intact, integral wheat bread is very high in fibre, extremely nutritious and low-glycemic. Unlike white bread which your body converts to glucose very quickly, integral wheat bread metabolises slowly and does not trigger dramatic spikes and dips in blood glucose. Thanks to its slow metabolising properties, it fills you up and makes you feel satiated longer, making it another good choice in your efforts to lose weight.
4. Oat bran bread (47)
Oat bran bread is made partially from whole oats or oat bran and a combination of other ingredients. Depending on the exact recipe it can be very low-glycemic. Oat bran is the nutrient-dense outer layer of the oat groat. Compared to oat flour, it has more fibre and protein and boasts an impressive lineup of minerals and vitamins. Oat bran is a powerful antioxidant and may reduce the risk factors of heart disease, high cholesterol and high blood pressure. Thanks to its high fibre content, oat bran may also help control blood sugar levels, making a a good choice for type 2 diabetics or anyone looking to reverse insulin resistance through diet.
5. Kamut bread (GI 45)
Kamut or khorasan is a strain of wheat that dates back to ancient Egypt. Kamut is a registered trademark which means it cannot be changed or modified through modern breeding processes. The grain is twice as large as today’s typical wheat strains and has a sweet, nutty flavor. The flour of the Kamut grain retains its bran and germ, making it a whole wheat with a high fibre content and a superior nutritional profile. Some studies have shown Kamut to lower cholesterol and help regulate blood glucose, but more research is needed to prove its efficacy as a functional food. But coming in on the glycemic index at just 45, Kamut is a yummy and much healthier alternative to white bread.
6. Flax bread (35–51)
Flax bread can be made with sprouted flaxseed or ground flaxseed and is usually combined with other whole grains. On its own flaxseed has a GI of 35, but more traditional breads enriched with flaxseed also come in on the GI at a moderately low 51. Known as a superfood, flaxseed is rich in fibre, omega 3 fatty acids and antioxidants and has shown to help regulate blood sugar and improve insulin sensitivity.
6. Sourdough bread (GI 54)
Sourdough is another ancient bread dating back to Egypt. It’s made from fermented grains and wild yeast, which contains the powerful probiotic lactic acid as well as more vitamins and nutrients than white bread. Coming in just on the upper end of low on the glycemic index, a slice or two of sourdough can be a good choice for a low glycemic diet. Just don’t over do it. Having said that, there are other other lower-glycemic alternatives on this list that also deliver a higher nutritional value.
7. Tortillas (GI 30)
The flour tortilla can come in as low as 30 on the glycemic index. Yet some are better than others. When shopping for tortillas, read the label. You’re looking for a fibre content of at least 2g. The higher the fibre, the lower the GI. A few things to note: flour tortillas have a lower GI than corn tortillas, however if you really love corn tortillas, the blue corn variety has a lower GI. And if you have access to whole wheat tortillas, those are the very best, not only in terms of GI but also nutritional value.
Well, there you have it. If you’re trying to live a low-glycemic life and you’re finding it hard to give up bread, all is not lost. There are more than a few healthy alternatives to white bread that not only taste great, but in some cases can even help regulate blood sugar and improve insulin sensitivity.
If you know of any white bread alternatives not mentioned in tis article, I would love to hear about them.
More about me
I’m Scott Cohen — I run a coaching business called Kitchen Therapy where I help my clients learn to live with type 2 diabetes, obesity and metabolic disorders by learning how to live without them. https://www.kitchen-therapy-coaching.com/about-me
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