Whole grains retain all parts of the grain and are richer in fiber, vitamins, and phytonutrients compared to refined grains. As a result, whole grain bread raises blood glucose more slowly because fiber slows down the breakdown of starch into glucose and reduces sudden sugar spikes.
Research shows that consuming approximately 180 grams of whole wheat bread daily for at least three months can help control blood sugar in people with type 2 diabetes.
Regularly replacing refined grains with whole grains is associated with a lower risk of developing type 2 diabetes, thanks to improved insulin sensitivity and more favorable glucose metabolism.
Whole grains are recognized by the fact that they contain all three components of the grain.
Whole grains also contribute to reducing the risk of heart disease, stroke, and some types of cancer, help maintain body weight, support gut health, lower cholesterol, and alleviate constipation. Since they are still rich in carbohydrates, portion control is recommended.
When shopping, sourdough whole grain bread and sprouted grain bread are cited as good options because they have a lower glycemic index and more fiber and protein.
The nutritional value of a meal can be enhanced by combining whole grain bread with sources of healthy fats like avocado, proteins like eggs, and fruits and vegetables.