The flour in whole wheat bread or bread mixed with maida (refined flour), ragi (finger millet), or jowar (sorghum) could spike your blood sugar levels. And no, adding protein and fats in addition to the alt flours does not balance the GI of the meal; rather, it reduces the glycemic response and slows down gastric emptying.
Let’s Get This Bread: Improvements That Rise to the Occasion
• Consider swapping whole wheat bread with almond flour bread or low-carb grain-free seed-based bread. As they have a low-carb structure, they won’t spike your blood sugar.
• Try pairing whole wheat bread with a protein source, such as 100 grams of cooked tofu, paneer, or eggs; they’ll give your meal a good nutrient diversity.
• Try serving whole wheat bread with avocado; it will add good fats and fibre to your meal, which will slow down digestion and keep you satisfied for longer.
Whole wheat bread contains dietary fibre, which takes more time to digest. This is good news for people with insulin resistance, as it slows down the absorption of carbs (sugar), which may help maintain blood sugar levels. However, because it is often mixed with other flours, it’s vital to practise moderation and portion control for a risk-free diet.
