Most types of bread contain 1-3 g of sugars per slice, or 2.6-11.3 g per 100 g! Whole-grain bread has less sugar than white bread.
Is sugar bad for health?
Excessive sugar consumption may cause serious health issues. It has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease. Also, too much sugar may lead to fat accumulation in the liver, decreased insulin sensitivity, increased uric acid and high cholesterol.
How much sugar can we consume a day?
We should avoid the consumption of extra added sugar. The maximum safe intake of extra sugar is 5% of the consumed calories.
Moreover, cutting down sugar is difficult. It interferes with the reward system of the brain, affecting eating behavior. So, sugar causes overeating. Also, excessive sugar causes weight gain because it prevents the production of the leptin hormone. This hormone helps regulate energy balance by inhibiting hunger.
How much sugar is in a slice of bread?
Most types of bread contain between 1 and 3 g of sugars per slice! Extra sugar may be added to many commercial breads as well.
In fact, 100 g of white bread contains 5.34 g of sugars. White bread contains 1.44 g of glucose, 2.28 g of fructose, and 1.56 g of maltose.
Whole-wheat bread contains less sugar. It contains only 4.4 g per 100 g. In fact, whole-wheat bread has about 17% less sugar than white bread.
Whole-wheat bread contains 1.1 g of glucose, 2.24 g of fructose, and 1 g of maltose per 100 g.
What’s the sugar content of common types of bread?
Sprouted wheat bread has the lowest amount of sugar. A slice has less than 1 g of sugar! Most noteworthy, sprouts and microgreens have a superior nutritional value! Nutrients are more bioavailable.
You can buy sprouted bread on Amazon. Click here.
Rye, barley, rice bran, and whole-wheat bread are low in sugar as well.
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In contrast, raisin, banana, potato, and oatmeal bread is particularly high in sugar. You better avoid them, or at least, consume them in moderation. Especially, if you want to lose weight, or you have diabetes.
Does bread affect blood sugar levels?
Bread affects blood sugar levels. It’s particularly rich in carbs. Especially starch.
Even whole-wheat, wheat bran or rye bread significantly affects blood glucose. Although these types of bread are richer in dietary fiber and minerals, they increase blood glucose levels of diabetic patients, similar to white bread.
Certainly, multigrain breads are preferable as compared to white bread. They’ve a lower Glycemic Index, as they’re richer in protein and fiber. Moreover, whole-grain breads contain fewer carbs. They’re considered suitable for a healthy, well-balanced diet. Especially, whole-grain, sourdough breads. Sourdough bread results in lower glucose responses.[7,8]
Can people with diabetes eat bread?
According to the American Diabetes Association, people with diabetes can eat some whole-grain bread. On the other hand, it is recommended consuming the minimum amount of white bread. Refined grains have a huge impact on blood glucose. They’re low in protein and dietary fiber, while they’re particularly high in carbs and sugars.[9,10]