Whether you’re diabetic or a fan of a low-carb diet, don’t give up the pleasure of enjoying bread with every meal. Bread is, after all, the emblem of France, isn’t it?! To help you enjoy it with complete peace of mind, we’re offering a closer look at bread… without sugar!
Which bread has the lowest glycemic index?
If you’re not a fan of kneading bread at home and much prefer your baker’s expertise to your own, a quick recap of glycemic indexes is in order. As a reminder, the glycemic index (GI) corresponds to a food’s ability to raise blood sugar levels (glycemia). And in this respect, the different breads you find in your usual bakery are not created equal. If you’re on a diet, for example, don’t rush to buy a wheat baguette, as it has a glycemic index (GI) of around 75 (out of 100), which is—as you’ll agree—very high. To benefit from a lower GI, you should opt for breads made with whole-grain flours and that have been kneaded for a long time, such as whole wheat or rye bread.
Diet: How to choose the best bread?
We often hear that you should banish bread from your diet when you want to lose weight. Really? Yes and no, that’s the answer to this tricky question! To be a little clearer, it’s all about quantity and quality. Quantity, first of all, because bread remains a high-calorie food. Quality, too, because not all breads are created equal nutritionally. So, when trying to lose weight, it’s best to choose bread with a low glycemic index (GI) and monitor portion sizes. For your information, a slice of bread contains approximately 100 calories. What is the best bread for diabetics?
Diabetes is a disease characterized by chronic hyperglycemia. People with this condition must follow a low-carbohydrate diet to control their blood sugar levels. As we saw earlier, bread is naturally rich in carbohydrates. So, what can you do? Contrary to what you might think, it’s not advisable to stop eating bread altogether if you have diabetes, at least not certain types. Sliced white bread and brioche bread should be avoided because they are too high in sugar. You should also avoid all types of rusks. For the rest, nutritionists recommend breads made from whole-wheat flour rather than white flour.
Our Organic Carb-Free Bread Recipe
Since it’s not always easy to find carb-free bread, why not make it yourself?! Here’s a recipe for organic bread with a very low glycemic index. To make it, you will need:
300g organic oat bran
200ml organic milk
1 sachet of organic baking powder
2 organic eggs
50g organic yogurt
1 teaspoon of salt
Mix all the ingredients together until you obtain a smooth and homogeneous batter. Pour it into a loaf tin and bake for 45 minutes in an oven preheated to 220°C (425°F). Let it cool before enjoying. Tip: The absence of gluten makes carb-free bread more crumbly. You can toast it to make it firmer.
