Type 2 Diabetes – Fiber in Bread to Help Give Lower Blood Sugar Levels – The normal blood sugar reading for a non-diabetic two hours after eating is deemed to be 85 mg/dL (4.7 mmol/L). For a person with Type 2 diabetes, a blood sugar reading two hours after eating:
over and above 140 mg/dL (7.8 mmol/L)… suggested by the American Association of Clinical Endocrinologists (AACE), or
over 180 mg/dL (10 mmol/L)… as suggested by the American Diabetes Association (ADA),
is not where you want to be. If you use the AACE targets, and stay under 140 mg/dL you should end up with a HbA1c reading close to 6.5%. The blood sugar target suggested by the ADA (under 180 mg/dL) may result in you achieving a HbA1c around 7%. It’s important to mention here though, it is likely diabetics with a HbA1c reading of 7% will develop diabetic complications such as neurophathy, retinopathy and other problems.
It’s up to you which way you want to go, your blood sugar goals are your goals. You are the one who needs to do the work to reach those goals: on the other hand you are the one who is going to suffer if you don’t keep healthy blood sugar goals.
When you first start testing your post prandial blood sugar, don’t be alarmed if you find your levels are over 200 mg/dL (11 mmol/L)… this is one of the reasons you have received your diagnosis of Type 2 diabetes. By checking your post prandial blood sugar after breakfast, lunch and dinner for several days, you will soon be able to see which foods are sending your blood sugars skyrocketing.
Investigators at the University of Oslo in Norway looked at blood sugar levels after volunteer diabetics ate bread with and without the addition of pea fiber and canola oil. Their results were published in the Journal of Nutrition and Metabolism in July 2011..
Ten women were included in the study: They fasted overnight and ate one of three types of bread, all with the same amount of carbohydrates. Their blood sugar levels and feelings of fullness were recorded before the meal and every 15 minutes for the next 2 hours. Those who ate the bread enriched with pea fiber had lower blood sugar levels and felt full for a longer period of time than did the women eating non-enriched bread. It was therefore concluded, pea fiber-enriched breads could reduce blood sugar levels after meals and help people to feel full longer than non-enriched breads.
Pea fiber-enriched bread is not available at the grocery store and pea fiber is not a traditional ingredient in bread recipes. But baking bread with added fiber is easy and fun and once your family has eaten home-baked bread, they are not likely to want the commercial preparations again.
Here’s how: Preheat your oven to 350 degrees Fahrenheit.
6 cups of whole-wheat flour,
one cup of All-Bran or Fiber One cereal,
one half cup of sugar,
two heaping tablespoons of powdered flax seeds, and
one package of dry yeast.
Make sure they are mixed thoroughly, and then make an indentation into the middle of the dry mixture.
Into another bowl mix a cup of soy milk with a cup of canola oil. Pour the mixture into the center of your dry ingredients and mix together. Pour your dough onto a floured board and knead it. Put it back into the bowl and leave it there until it doubles in size. Punch it down and leave it in a warm place until it rises again. Remove it from the bowl, knead it again and place it into a baking pan. Bake for one hour.
For variation try adding a cup of raisins or walnuts. Homemade bread is a good thing to bring when you are invited to dinner or to celebrate holidays in a family member’s or friend’s home, because most people do not know how easy it is to bake and will be impressed with your culinary skills.
If you do not have the time and/or inclination for baking bread, try the whole wheat or rye breads you find in the market instead of those made with refined flour. Rye bread has the lowest glycemic index… eating rye bread at breakfast instead of bread made with refined flour, will help keep your blood sugar stable during the whole day.