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An Apple a Day - Nutrition

Weight & Nutrition

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Source  USDA.gov 

best bread for blood sugar control

Best Breads for Blood Sugar Control

A simple consumer guide for choosing bread that may cause a slower, smaller glucose rise.

Start Here: The 10-Second Rule

When buying bread, check these 3 things first:

  • First ingredient: look for whole wheat or whole rye.
  • Fiber: aim for 3 grams or more per slice.
  • Sugar: aim for 0 to 2 grams per slice.

If it fails any of these, skip it.

Best Types of Bread

1. Sprouted Grain Bread

Often dense, hearty, and slower-digesting. Many sprouted grain breads also have little or no added sugar.

2. Dense Whole Rye Bread

Usually heavier and higher in fiber than ordinary sandwich bread. This type is often one of the best matches for people who notice less of a glucose rise.

3. 100% Whole Wheat Bread

Choose a dense loaf rather than a soft, fluffy sandwich bread. The label should say 100% whole wheat, not just wheat bread.

Breads That Often Spike Blood Sugar

  • Multigrain bread that is still mostly refined flour
  • Honey wheat or sweetened brown bread
  • Wheat bread that is not 100% whole wheat
  • Soft, fluffy sandwich bread
  • Bread with more sugar than fiber

Some breads look healthy but behave a lot like white bread.

Why Some Breads Cause a Smaller Glucose Rise

  • More fiber can slow absorption.
  • Dense texture usually means slower digestion.
  • Less added sugar may help reduce sharp spikes.
  • Less processing often means a steadier glucose response.

How to Test Bread With a CGM

  1. Try the bread by itself first.
  2. Watch your glucose for about 2 hours.
  3. Compare one bread to another.

What works well for one person may be different for someone else. Your own glucose response is the most practical test.

Bottom Line

The best bread is not always the one labeled healthy. A better choice is usually bread that is:

  • Dense
  • Whole grain
  • Low in added sugar
  • Higher in fiber

Disclaimer: This information is for general educational purposes only and is not medical advice. Individual glucose responses can vary. People with diabetes or other health conditions should review dietary changes with their physician or other qualified health care professional.

Best Breads to Buy in the United States for
Better Blood Sugar Control

Not all bread affects blood sugar the same way. Some breads digest more slowly and cause a smaller glucose rise, while others act almost like white bread even when the label sounds healthy. If you are trying to choose better bread in the United States, the goal is not just fewer carbs. The better choice is usually bread that is dense, whole grain, higher in fiber, and lower in added sugar.

The Quick Shopping Rule

When you pick up a loaf of bread, check these 4 things first:

  • First ingredient: look for whole wheat or whole rye.
  • Fiber: aim for 3 grams or more per slice.
  • Sugar: aim for 0 to 2 grams per slice.
  • Texture: choose a dense loaf, not soft fluffy sandwich bread.

If the bread misses on most of these, it is probably not the best choice.

Best Types of Bread to Look For

1. Sprouted Grain Bread

Sprouted grain bread is often one of the best choices for people who want a slower, smaller glucose rise. It is usually dense, hearty, and less processed than ordinary sandwich bread. Many sprouted grain breads also have little or no added sugar.

2. Dense Whole Rye Bread

Whole rye bread is often heavier and higher in fiber than regular wheat sandwich bread. Dense rye breads can be a very good choice for people who notice that ordinary bread spikes their glucose too quickly. Some European-style rye breads sold in the United States are much closer to the dense breads found in Israel than typical American sandwich bread.

3. 100% Whole Wheat Bread

A good 100% whole wheat bread can be a solid everyday option, but the key is to avoid the soft, fluffy loaves that digest too quickly. The label should say 100% whole wheat, not just wheat bread. Wheat bread can still be mostly refined flour.

Examples of Better Bread Choices in the United States

These are the types of breads many shoppers look for when they want a slower glucose response:

  • Sprouted grain bread such as Ezekiel-style bread
  • Dense whole rye bread, often sold in European or German-style packaged loaves
  • 100% whole wheat bread with low sugar and at least 3 grams of fiber per slice
  • Thin-sliced whole grain bread if you want better portion control

Breads That Often Sound Healthy But May Spike Blood Sugar

Some breads look healthy because they are brown, seeded, or use words like multigrain. That does not always mean they are the best choice.

  • Multigrain bread that is still mostly refined flour
  • Honey wheat bread or sweetened brown bread
  • Wheat bread that is not 100% whole wheat
  • Soft sandwich bread with low fiber and added sugar
  • Bread with more sugar than fiber

What to Read on the Label

Bread marketing can be confusing, so the ingredient list and nutrition panel usually tell the real story.

  • Good sign: whole wheat flour, whole rye flour, sprouted grain, high fiber, low sugar
  • Warning sign: enriched flour, wheat flour, honey, cane sugar, syrup, molasses near the top of the list
  • Best practical target: at least 3 grams of fiber and no more than 2 grams of sugar per slice

Bottom Line

The best bread to buy in the United States is usually not the softest bread or the one with the most marketing on the bag. A better choice is bread that is dense, whole grain, high in fiber, and low in added sugar. For many people, the best place to start is with sprouted grain bread, dense whole rye bread, or a true 100% whole wheat loaf.

If you use a continuous glucose monitor, your own numbers can help you sort out which breads work best for you. Two breads may both look healthy on the shelf, but your glucose response may show a very different result.

Disclaimer: This information is for general educational purposes only and is not medical advice. Individual glucose responses can vary. People with diabetes or other health conditions should review dietary changes with their physician or other qualified health care professional.

 #Nutrition & weight control 

 

I lost 20 pounds and 4″ off my waist in 2011 and while my gut might be a little bigger… in the years since, at least I fit into the smaller clothes.  Here’s some of the tips and suggestions I found helpful.

 

Insurance Company Information

 

 

Food & Nutrition Calculators

The online dietary assessment provides information on your diet quality, related nutrition messages, and links to nutrient information. After providing a day’s worth of dietary information, you will receive an overall evaluation by comparing the amounts of food you ate to current nutritional guidance. To give you a better understanding of your diet over time, you can track what you eat up to a year.

Resources

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  • The Supreme Court has determined that health insurance plans under the Affordable Care Act (ACA), also known as Obamacare, must continue to fully cover preventative services, including cancer screenings, HIV prevention medication, and mental health counseling, without co-pays or deductibles.  Forbes *
  • Nearly half of the U.S. population is pre-diabetic or has type-2 diabetes. Every month, diabetes causes 13,000 new amputations, 5,000 new cases of kidney failure and up to 2,000 new cases of blindness in our country. In 1960, approximately 13 percent of American adults were obese. Now, more than 40 percent of Americans are obese, and more than 70 percent are either obese or overweight.
  • Even more shockingly, one-quarter of our teenagers today are pre-diabetic or have type-2 diabetes, and obesity is the leading medical reason that 71 percent of young Americans are disqualified from military service.  Learn More >>> The Hill   11/2024   *   Listing of the 6 Points  Beckers Hospital Review 12/2024  *
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Wellness and Prevention Programs from #Kaiser

 

  • Employers have an opportunity to improve the health of your employees every day. Making small changes to your workplace and company policies is a great way to start, and it’s where you can make the biggest impact. On these pages, you’ll find the tools and support to build a culture of health at work — and see how the right partner can help guide you along the way.
  • reduce absences caused by the flu set up on-site flu clinics. There’s a 6-week lead time to set up a clinic and clinics are available from mid-September to mid-December depending on your  location.
  • Benefits of Employee Wellness Programs for Small Business
    • Workforce Health Resource Center
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Controlling Presenteeism

 

It’s Monday morning, and all your employees are at their desks working—to some degree. Bill is having a mild asthma attack that’s making it hard for him to concentrate, Anne is dealing with depression, and Dana is still worn out from the flu. They’re at work, but not really all there. This is called “Presenteeism,” and we want to help you find a way to make sure your employees are at their best.

Quality Dividend CalculatorTM 2011, gives you a simple way to estimate how your choice of health plan will affect the productivity and absenteeism of your workforce.

When employees get higher quality care, they stay healthier, absenteeism drops, and productivity improves

Fewer Days Lost with Better Medical Coverage

Give yourself the winning edge with a customized online program from Kaiser Permanente in collaboration with Health Media®. You’ll get the clear steps and ongoing encouragement it takes to reach your health goals.

Presenteeism refers to attending work while ill. 

 
The development of interest in presenteeism, considers its various conceptualizations, and explains how presenteeism is typically measured.  Presenteeism has important implications for organizational theory and practice and the purchase of Employer Group Health Insurance.
 
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Get a Return on your Investment of your Health Insurance Premiums

 

Premiums are only 24 percent of your total health care costs. The other 76 percent are indirect costs associated with:

• Presenteeism—people showing up for work but not being as productive as they could be—63%

• Absenteeism and short-term disability—12%

• Long-term disability—1% For example, overweight and obese employees take more sick leave than nonobese employees and are twice as likely to have high-level absenteeism.

The average annual cost of medical expenses and absenteeism related to obesity can range from $460 to $2,500 per employee.

healthy.kaiserpermanente.org/flu 

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