Does Sourdough Bread cause Blood Sugar Spikes for People with Diabetes? Dr Chan explains
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- Опубліковано 29 тра 2024
- Can People with Diabetes take Sourdough bread freely, in any amounts without any concerns about unhealthy blood sugar spikes?
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0:00 Does Sourdough Bread Raise Blood Sugar?
1:23 Quiz - Sourdough Bread and Blood Sugar Mini Quiz
2:12 GI or Glycemic Index of Sourdough Bread
3:24 Sourdough Bread GI compared to other Breads and Staples
3:45 Factors affecting blood sugar spike after eating Sourdough Bread containing meal
4:27 Answer to Sourdough Bread and Blood Sugar Mini Quiz
![90% of Diabetes Would be REVERSED [If You STOP These Foods]](/img/n.gif)
What you left out, which is really important is that despite the fact that traditional sourdough ingredients are flour, water, and salt, many store-bought versions include added yeast, ascorbic acid, vinegar and oil. So, although many grocery stores may carry bread labelled “sourdough”, more often than not they are in fact fake sourdough. Real sourdough bread takes time and patience. It is a lengthy multi-stage process that takes days to complete. You can usually tell real sourdough bread by checking the ingredients which should be just flour, water and salt PLUS the price. It will be more expensive than those knock-offs due to how much time goes into making it.
While sourdough takes its sweet time to ferment, you definitely don't need several days to make a loaf of bread. It's quite easy and very cheap to make at home if you get hold of the starter.
so there's no yeast in the ingredients of real sourdough bread?
@@gareth6517 Not the commercial species of yeast, wild yeast naturally found in flours. In the process of making sourdough starter, fermenting flour and water, yeast is created along with lactic acid like other ferments.
The yeast is not even created, just allowed to flourish.
Yes, sourdough bread should be expensive.
I’ve been diabetic for three years, and pretty much gave up bread. I recently learned about sourdough, and that the GI is lower. I made some starter and have been trying some recipes. I wear a CGM, so I watched what my sugar did. I have noticed that as long as I have it with protein - and in moderation - I tolerate it very well. I love having a few bread products back in my life! Thank you for your explanation.
Rule is to always have a proper balance of protein and fresh low starch veggies with a small amount of carbs
very important real-life experience comment, thanks!
What is a CGM?
@@jefflow4826 Continuous Glucose Monitor - There’s a sensor that has a very fine needle that is applied to your skin. A reader or a smartphone app reads the blood sugar. It replaces the finger prick blood sugar meter. My Freestyle Libre 2 sensor lasts 14 days. There is also the Dexcomm one.
I make my own low carb breads.
C: SourDough bread does raise blood sugar but at a lesser and slower rate. One still must limit ones total net carbohydrate.
Total carbs or Net carbs?
Two different things.
@@marlenegold280 It is the Flour that does the damage no or very little Carbs is the only option with Diabetes, I have been type 2 Diabetic for 15 years
I love bread and have tried all the different types I could find, If bread has Wheat flour it is not good for human consumption, Learn to live without it
I have.
@@robertwalker1849 i reversed my diabetes after 10+ years with rolling 72 fasts. There's no reason why you should deny yourself good bread in moderation. Get your insulin in check with some kind of fasting protocol and eat sensibly. I'd look into Dr. Jason Fung.
@@KeeganJAmaya I do follow Dr Jason Fung he has been a great help, And I do have bread very occasionally as a treat one Burger bun size is my limit
2 buns and I pay for it the next day, It is the Wheat that is the problem I have tried Gluten free flour it has the same effect, My favourite Breakfast was poached egg on toast
Lunch two Cheese vegemite lettuce sandwiches or grilled Cheese, and Ham, Bread was my down fall Also loved Bacon butties now it's just the Bacon.
@@robertwalker1849 I had similar issues when first trying bread, but now I stick to the good kind of sourdough bread (3 ingredients), and also make my own bread from almond flour. All commercial bread is just poison, to be honest. But also of importance, is getting the insulin levels down to normal after years of eating the Frankenstein foods. Here's hoping things get better for you as well.
As a sourdough home baker, I picked C! I feed my starter to activate it, add the ingredients, mix then do stretch and folds once every hour for 3 hours. Let it ferment 8-12 hours on the counter. Shape it then refrigerate another 2-6 hours or longer before baking. This is why real sourdough bread will cost more than yeast bread. It takes time. So check the package to make sure it’s the real deal and expect to pay a pretty penny. 😂
I make my own as well!! So satisfying feeding your family something so healthy.
@@jacquelynnewitte6715 I do agree! And nothing tastes as good!
What is the shelf life of the starter? How long can it store in a cool dark space? (Not refrigerated) Thanks
@@JohnMiller-iu2sx look up videos…you have to feed it everyday if you don’t refrigerate it
@@JohnMiller-iu2sx
A couple of German bakers I know have starters more than 100 years old.
I store mine in the fridge.
It’s also very important to note that sourdough bread describes the natural leaven only. The type of sourdough bread can vary greatly from all white flour to wheat flour to rye, etc. The type of flour used probably has a big impact on the glycemic index of sourdoughs
Also how long the sourdough bread is allowed to ferment... most commercial types are not fermented long, whereas a lot of the older recipes make a lot sourer bread after extensive fermenting.
The type of grain and even whether it is whole grain, has little impact on the GI of bread. All breads raise your blood sugar quite a bit.
@@RB-xv4si but the whole grain spikes not as fast. That, and at least 12 h fermentation time. Only real artisan bakers will do that. Industrial sourdough bread is fermented in 2 h. That's as good as yeast bread.
@@krollpeter yes, that’s correct. Whole grain has a 74 GI and white bread has a 75 GI. So, almost no difference.
@@RB-xv4si Here in Asia they write "Wholemeal Bread" while these breads have 30 % whole meal. That's near pointless then. Sometimes they even sprinkle a few grains on top to raise high expectations.
I bake myself, and use at least 50 % whole grain. There is no more desire for white bread, that tastes like nothing, has never the aroma and bite. And I add extra oat brans.
What I have detected - wearing a Freestyle Libre Sensor - bread (any type) from a supermarket will spike your blood sugar a lot higher, than a traditional bread made by a good baker (I am German and we are quite well-known for our extensive bread range). A real good bread from a good bakery will still raise your blood sugar, but a lot lower than a store-bought bread (the type you usually get at American supermarkets) and a lot slower. So you can have your slice of bread for breakfast and don't bee too concerned, especially because after breakfast you usually start your day and have a lot more activity (at least in Germany, when walking or bicycling to school/work). So have your slice, enjoy it and avoid it for the rest of the day.
You got it right.
Correct. In addition people have different level of tolerance to high carbs, and therefore to the same food, in this case sourdough. Meaning the amount eaten also is a factor that triggers how high the spike.
My A1C went from 8.4 to 6.5 in 90 days. Dropped 30.lbs in the process. No alcohol, junk food, processed sugar or fried foods. eat real food. steak, chicken, fish, salads, vegetables etc. Go to the Gym 3x a week, lifting weights etc.. No pharmaceuticals whatsoever!!!!!!!! You can do this!!!!!!!!!
Rarely to see UA-camr or Dr explaint this with high accuracy and easy to understand 👍
Dr. Chan, thank you so much for explaining about sourdough bread. I do homemade sourdough and it's so delicious. No chemicals and no preservatives. It's easy to digest and the interior is airy, the crust is crusty. I really enjoy eating toasted with a hard boiled egg and a cup of cappuccino in the morning. Yeah! It's chewy in the mouth. No wonder sourdough bread has been around for at least one thousand years. We have so much to learn from the ancient Egyptians. Also, thank you for the website. I will do some homework.
😂😂😂😂😂
When my dad had the grocery store, sourdough breads were delivered daily fresh of the oven in the morning. Still very warm, so good! I think if you eat it slowly and with protein and fat (butter, ghee), the sugar spike would not be as bad.
😂😂😂😂😂
Correct.. Fat is the lowest carb intake... it also powers the body better. Unfortunately people believe the TV is their friend when following anything on TV will make people sick, and sicker. Just look at the food commercials, most of them are plosions that taste good. Fat powers the body longer, stores and is used when needed while also allowing people to skip meals. Like, the thing they say, eat smaller amounts but eat more often, NO, this is wrong. Eat Fat, you will eat less often, insulin rises after eating. So the more one eats, more regularly even eating less, it may somewhat help, but for most it does not. Learn about fat... Dr Eric Berg and others teach these things. As for the guy laughing at you in a comment, hes just misinformed. People trust the TV and many of them are suddenly dying, right? Because TV danced around, sung songs, through hypnotic commercials in their faces for years about taking that thing where not allowed to talk about, lol. If i type any word like that, my comments get deleted automatically and ive even posted videos of lube tube (bend over) deleting my comments. Anyhow, this is somewhat for you, somewhat for others. Since eating more bacon fat, im loosing those last hard to loose lbs.
Yes this is true. If one is metabolically healthy (metabolic flexibility) and eats it from time to time then it should cause no adverse effect. Rule of thumb "don't eat naked carbs."
I will say C , because if I eat one slice my blood sugar stay normal but if I eat two slices it raises .
Would you say you eat one a day then?
Or how often will you eat sourdough bread?
@@charlenedeshazier1414May be 3 to 4 times a week. I'm prediabetic so I try to limit my carb intake.
@@lomalili Can’t you reverse that over time with fasting and limiting the amount of times you consume bread during the week?
I am a T2D who bakes sourdough bread every day but I never eat it. From everyday experience it raises blood sugar just the same as other bread. It might be healthier than other bread but in real world effects its the same. The main ingredient is carbohydrates that get processed into sugar.
yeah, the GI Scale is mostly bunk science. It varies widely in effect, not only from person to person, but including even the same person at different times of the day or the next time they eat the same exact food. Better off keeping carbs under 20g or preferably none.
Agree 100%
@@banparlous2552 Thanks Zef Survival also for this info!
I wonder if freezing the bread and then toasting it before use lowers the glucose spike. It has been said that this turns the bread into resistant starch which doesn't spike glucose levels and serves as a prebiotic. Anyone have any thoughts about this,?
@@johnsposato5632 I don't believe that actually changes anything.
Thank you Dr. For explaining the glycemic index for sour dough bread.
This subject was perfect! I was wondering about this and always make my own bread. Thank you. Dr. Chan.
Has anyone tried Ezekiel bread? Normally found in your freezer section. It is a sprouted grain bread w/ a glycemic index of 36. And it is very tasty.
It shot my blood sugar through the roof.
Interesting comment about the Ezekiel's bread, as everyone is different & their blood sugars respond accordingly. One can only check 1 hour after eating. The testing kits are very cheap & are a good indicator.
Southampton UK 🇬🇧
Check out the channel Beat Diabetes with Dennis Pollock. He did an experiment with Ezekiel Bread
@@candy2428 interesting! I thought it would have fared better. Thanks!!
Ezekiel 4:9 Sesame Bread is the best bread ever. You can make awesome tasting mini pizzas with it.
Thanks for confirming. I have a slice of toasted SD bread and rub garlic on it and spread avocado. Delicious
Dr Chan, thanks for your informative video. God bless you.
Yes it does spike blood sugar levels.
Rx: PAR-bake it (bake for 20 minutes @ 400°F) then FREEZE it for several days/weeks which will seemingly alter the enzymes etc. responsible for the initial full 'rising'; then, after the 'rest' in a freezer, let thaw to near room temp. & continue/complete the baking.
The Blood sugar spikes will be lessened - for me.
Experiment - You might want to consider the 'freeze/thaw' several times based on your glycemic 'numbers'. Once the bread has risen to full size, freezing wont change much in taste nor 'crumb' (gas holes) development, .... and only minor change in the wonderful 'taste' of a good sourdough bread. Besides, if you freeze several loafs, you wont have to go the the laborious process everytime you want sourdough bread - just thaw and complete the baking of the already par-baked bread.
The most important thing about sour dough bread and something all diabetics should be cognizant of is that sour dough bread can be beneficial to the upper GI tract. If given an option between breads that have similar glucose hits, choosing the sour dough will give added benefits.
Yay! I bake whole wheat sourdough bread once a week for my husband and myself. I've also noticed it seems to help my IBS.
Please what recipe did you use for your starter and the bread recipe
Would spelt or einkorn flour be better or same thing?
Will really appreciate it if you can be kind enough to give the recipe , thank you 😊
From South Africa 🇿🇦 ❤️
📣 REGINA,GIVE THE RECIPE 😃 (PLEASE)😅
Part of the problem with the information provided is that sourdough bread isn't only a single kind of bread made from one universal recipe, so you can't really make blanket statements that apply to the GI of all sourdough breads. Are we talking about sourdough bread made from refined white wheat flour that has been stripped of all of its fiber? Or are we talking about sourdough bread made from 100% whole wheat flour, that retains the fiber from the wheat bran? Or are we referring to one made with a combination of both? The GI of all 3 will be different, with the white flour version being highest and the 100% whole wheat being lowest, and the combo version being somewhere in between. And there is also sourdough bread made from a combination of wheat and non-wheat grains, such as rye. And again, that rye flour can be combined with white flour, whole wheat, a combo of both, or just rye flour with added wheat gluten. They each will have a different GI, as well. And then there are the other ingredients that may have been added, such as sugar, honey, molasses, etc.
I think a good rule of thumb is to ignore the fact that it's a sourdough bread and go with what type of flours it is made with, and in what proportions, along with its other ingredients, and regard it the same as normal bread made from the same ingredients. Or even better, read your nutrition labels and check the total fiber content to total carb ratio, by multiplying the total fiber by 7, and if that result is equal or higher than total carbs, go ahead and have some, but don't over-do it.
And that rule applies to homemade, as well. All of your ingredients should have nutrition labels that you can use as your guide. You'll have to do your own more complicated math to get the final combined totals per slice, though.
Thank you for your information it's very important and helpful 👍🏽 keep up the good information videos.
Now, as a Type 2 diabetic, what I've found is that even when I eat something like Sourdough bread, even if it doesn't give me a large spike immediately it gives me a longer period of elevated glucose unless I do something like exercise to burn it off. Wouldn't that have roughly the same impact on A1C as a spike that dissipates in a short amount of time?
As a result, I avoid all types of bread. Even Mission Low-Carb Tortillas (which are a lie, I know now) raised my A1C by .3 and caused my Triglycerides to skyrocket.
Beautifully explained 👏 with a website and a demo and numbers and reason. This is the type of education that is missing in the world that has caused global health issues and all other problems. Many thanks Doctor. Greatly appreciated 🙏
He used brand named sourdough made commercially with other ingredients and not with just plain water, flour, and salt, and certainly not proofed long enough to get the REAL benefits of sourdough.
Thank you. You absolutely cleared up the questions in my mind
Hi. Dr, It depend if a Sourdough bread is bought from the bakery or homemade. Bakery sourdough used plain flour little sourdough starter, add yeast & sugar to help the rise of the bread. Whereas, homemade Sourdough Bread uses 100% whole wheat flour, no sugar and solely Sourdough starter. I baked my own Sourdough Bread & German Multi seeds Rye Bread and I have it for my daily breakfast, my blood sugar does rise a little of course but is in a healthy range. Anything we eat after a meal will spike our blood sugar. I am a Type 1 Diabetic my fasting glucose reading daily is less than 6mmol. And every morning besides the 2 types of bread, I will have 3 types of fruits too for my breakfast.
Very good Liz, however not all fruits are equal. Eat berries blueberries particularly as these are low sugar....hope this helps.
Southampton UK 🇬🇧
@@johnlarkin9594 I am eating berries, kiwi, avocado, passion fruits etc....
Thank you for this video information, I truly appreciate and didn't know about these facts. Extremely helpful. I look forward to all of your knowledge.
Something I was curious about .ThanKs for the clarity.
I learned some where else the easiest test to make on your bread despite the words on the label. Most people will know what I am saying. Leave your bread in a warm room for a couple days. If it turns moly right away then you know its made with good ingredients. IF it doesn't mold throw it away! I also learned, because of this, that even Walmart has bread in freezers/coolers. Must be something in it worth eating then! Look at the bread at your stores stored this way, if you don't want to make it yourself.
Any one else see the study they did on freezing white food, pasta, bread? Its on YT. When you freeze the food overnight? It becomes so much healthier for you.
It helps even more if you toast it after freezing.
Thanks for this informative video on sourdough Dr Chan. I make sourdough on a regular basis although I also buy breads from stores too. From what I've read about sourdough it does do better with digestion compared to store bought breads. Sourdough is much more natural in terms of ingredients than commercial breads which include flour enhancers and other additives.
Thank you Dr. Chan, I was wondering about that very thing. I love my sourdough bread. The one thing I noticed is that I don't get bloated from this bread.
Oh man this video is packed full of good information. A very good analysis. Thank you
I pick C. The bread is fermented before baking and as such has less sugars. But it still has carbs so it should be taken carefully.
Each of us have different reaction to a event - can you be a individual not a category
@@haroldbecklin9527 WTF are you talking about???
i started making my own this year after being intrigued by the process and after doing a little research found it to be a low gi so was a good choice to changed my breakfast toast to my home made sourdough then the store brought white bread and it a 50/50 mix plain/wholemeal flour mix as well as the other bacterial benefits
Thank you sir , Dr. Chan you explained that very thuroughly.. thanks again 👌👍
Thank you for sharing a very helpful source of GI information!
Thank you very much for the link to the GL index.
Great information. I’ve known Sourdough was a little lower than other breads. So always eat just a slice.
Gotta allow some innocent pleasures to our life.
To all the people complaining the real sourdough bread is expensive or hard to get:
1. Mix about 3-4 tablespoons of sourdough starter, 150 g of dark rye flour and 150 ml of water, leave overnight in a warm place.
2. Add 200 g of dark rye flour, 200 g of regular white wheat flour, 200 ml of water, and 1.5 tsp of salt. You can also add some grains or spices (I use a lot of caraway)
3. Mix until you get a kind of gloopy sticky dough. Line a baking tray with baking paper and transfer the dough onto it. Leave in a warm place until it grows and takes shape of a loaf of bread (could take up to 8 h).
4. Put into a cold oven. Set to 200-220 C and bake for 1 hour.
May I ask how long you leave the starter before you add more flour and water?
@@thuybui1003 Usually 8-12 hours, it could be shorter if the environment is warm. The starter with the first addition of flour grows and its surface becomes smooth and forms a slight bulge. After a few times you can just tell by looking when it's ready for more flour.
@@hermenegildakociubinska6665 thank you
@@thuybui1003 Feed your starter once a week. If you go to John Kirkwood you tube page, you will see how to make, and maintain your starter. I will try to add his channel. I'm old and not great at this your tube thing lol
I had started making a starter last week. It ended up being left for 5 days. But I have rescued it, and its going fine now.
Thanks for this I have a bread maker and will try to modify to fit thanks again
I believe c,people living with diabetes should be mindful of portion size and time of the day they eating this food period
Great video DR. Chan , thank you so much.👍👍👍👍👍
Thanks, your videos are very informative. Have you done anything on Barley or Bulgur wheat?
C. If you're eating it the right sourdough.and portion control.
I had just been wondering about this! Thank you for addressing this.
Glad you found it useful. Blessings, Dr Chan
Thank you for this informative video. There is so much misinfomation about diabetes and pre-diab. on the internet so I appreciate this video which is taking an impartial and well-reasoned look at the sourdough bread controversy.
I learned and try to practice in moderation. However, I do love bread. I learned from Carb Lovers that sourdough bread is third in rank for resistant starch (RS). The first on the list is pumpernickel, next is rye, 3rd. sourdough, and fourth is whole wheat. I like rye bread so I use it the most.
Good Video. I have a continuous glucose monitor, because I don’t feel lows coming on, until I am so low that I can’t do anything about them. After 3 extreme lows down around between 30 and 40 mg/dL in five weeks, I was prescribed a CGM. Being an Engineer, I began analyzing what I eat, and how it effects my glucose levels. And, from that developing my own Glycemic Index for various foods. I can see a slight difference in the GI of sourdough for the local bakery and commercially produced sourdough at the grocery store. All of he commercial brands have less fiber, and added sugar. Consequently they have higher GI numbers than the bread from the local.
“Net Carbs”; is very big in the USA. Subtract the fiber from the carbohydrates on the label, and you have “net carbs”. Which is a little helpful but not highly helpful. I go a bit further and come out with the “Reactive Carbs”. Once you have subtracted the fiber, add back the total sugars (this doubles them), and then double and add back the added sugars (this quadruples the added sugar).
For example: A 123-gram serving of canned stewed tomatoes has, 7-g of carbohydrate, 1-g of fiber, 5-g sugar, and 2-g of added sugar. So starting with the 7-g total, subtract the 1-g of fiber, for a net carb of 6-g. Add back the 5-g of sugar for 11-g, then double and add the 2-g of added sugars, 11+4=15. So the low percentage of fiber, combined with the sugars and added sugars, mean it is fairly reactive, and will rapidly raise the blood glucose level. Only the high level of water makes it not highly reactive and slows it down a bit.
This does a very good job of predicting what the influence of various foods are on my glucose levels. Highly reactive foods raise blood glucose rapidly, followed by a rapid fall. Low reactive foods, such as refined beans, which have a high percentage of the total carbs as fiber and little or no sugar, have lower reactive index, and cause a slower rise in Glucose levels, and then slowly fade away.
A baby level introduction to Calculus: If you have a Continuous Glucose Montor, (CGM), and look at the graph of your glucose levels over a two or three day period, the area under the graph is directly related to how many kCal you consumed, and the rise and fall rates of the graph after you eat, and until the next meal, are directly related to how easily hose calories are converted to glucose in your body.
My normal breakfast of two fried eggs, refried beans with a bit of cheese added, and two small high fiber tortillas, which is a high protein, low reactive carb (high fiber, low sugar, low general carbs) meal has a slow steady rise rate, 1..5 hours to the peak, at about 40mg/dL above my morning fasting value, followed by a three hour slow drop until lunch. A breakfast with similar gross carbs would be the same eggs, served with two slices of sourdough toast with butter, and a serving of no sugar added raspberry jam. This highly reactive, (about the same gross carbs, very low fiber) breakfast will launch my glucose levels to 100-150 mg/dL above my morning fast in less than an hour, and will drop back down to below my morning fasting values in another hour, and leave me urgently low if i wait my normal 4.5 to 5-hours before lunch.
For me the “reactivity index is more meaningful than the GI, or “net carbs”. Try it. It may work for you.
This makes so much sense.
After reading your post, I ask if you feel that fiber plays a crucial role in the reactivity index?
I love your explanation. Thank you
Why not compare the same meal with same weight of sourdough bread as you have with the tortillas? Doing anything else makes no sense.
Stewart Scrimgeour May 6th 2022
Hello Dr Chan Thank you for the information. Sourdough bread should be treated like all other foods moderation is the name of the game
from: Anchorage AK ....concise, factual, and excellent presentation 👍👍.....know what you eat with FACTS & science !... I am a male over 70 with type 2 as of Fed. 2022.
I think it depends on the bread yeast used. Not all sourdough bread is created equal. My sourdough bread is fermented for 24 hours. Most are not fermented that long.
Mine too…love the flavor a long fermentation brings out! 👍🏽
C - I feel that is the philosophy of type two diabetes. Keyword is moderation. Thank you doctor for explaining what exactly GI means. that is very helpful
Eat in moderation;
get moderate health.
@@marlenegold280 Eat in moderation to improve health. If there’s one word that’s super important for diabetes, the word is “moderation”. But first know your body. Your moderation might be my over the top.
@@preeta8275
No, I have T1D, and
keep my blood sugar optimal.
I follow:
“Diabetes Solution”
Book by
Dr. Richard K. Bernstein, Diabetologist.
Optimal stable Fasting blood sugar:
83 mg/dL
4.6 mmol/L
HbA1c 4.6%
Fasting insulin: 3-5
One can avoid diabetic complications when you eat correctly.
Same for those with T2D, or who want to avoid getting diabetes.
Even moderate amounts of food high in fast acting carbohydrates will cause roller coaster blood sugar and increase insulin resistance.
Would you tell a person with peanut allergy that consuming a moderate amount of peanuts is ok?
Thank you Doc Chan for the infor, appreciate this very much.
Thank you Dr. Very informative!
Dr Chan thanks soooooo much for the way you explain it. I fully understand it perfectly well ❤
As a fairly recently diagnosed Type 2 Diabetic, I use the ingredients label to decide if I can have something food wise or not, based on the sugar content more than anything. I buy Tesco's White Sourdough bread because the sugars per slice are only 0.4, plus I only ever really have bread for breakfast, not with any other meal and a maximum of 2 slices.
I will very occasionally make a sandwich from said bread, with say some egg mayo or sliced corned beef or sliced chicken with a small sprinkle of salt, but lots of black pepper, so my intake of bread at most is 2 slices a day and very occasionally 4 slices, making my intake a maximum of 1.2 grams of sugars. One slice of a normal white loaf of bread can be that or more on it's own.
There is also the difference in how blood glucose is measured in each country, the monitor I use does it in MMOL/L which is how I understand blood sugars as I worked for the NHS here for 18 years, there are newer ways of how blood sugars ae monitored here as well, but I don't understand them.
Based on the standard range of 3.5 to 5.5 MMOL/L used in UK Hospitals here, that is what I work on, so if my sugars are say 8.3 in the morning, they are actually too high and should be lower. I am mindful of most things I eat for the level of sugars etc.
4 slices contain about 50gr of carbs which also turns into sugar. And that is 50 grams more than a diabetic (or indeed anyone) needs.
I think toasting bread reduces how much it raises your blood sugar.
Forget the sugar content, check for carbs
I love sandwiches and eat at least 1 piece of my homemade sourdough bread a day. I am 68 and will never give up my bread but I am now 3 years of eating clean. What I have noticed the most is no more Acid reducing meds!
Thank you. This was helpful for us as we navigate the waters of my husbands newly diagnosed diabetes. My husband wears a monitor for his blood sugars. We buy an expensive artisanal seeded loaf from a local baker. A thin slice of this bread, toasted and eaten with a boiled or poached egg, or a puree of ricotta and spinach all make for a delicious and relatively healthy breakfast and keeps his readings in the 50s one hour after eating. Its most important that he learns to be satisfied by eating in moderation and smaller amounts.
Thank you. I eat sourdough bread because it does not cause the same problems that gluten does, but I am also prediabetic so that was really useful.
If you're prediabetic it means you're eating too many carbs. Sourdough is something to reintroduce in small amounts once your metabolic health is fixed (I.e. your insulin levels are low) and HbA1C below 5.
Eliminate Carbs you will no longer be prediabetic.
@@MrGeorgewf I have been researching and researching and researching on UA-cam as I was just informed that I am prediabetic, I thought that I needed to cut out all sugar. 🤦 I've learned so much in the last few days from YT videos and comments from other viewers. Though I know that I still need to cut out sugar, this info is very helpful Thank you!!!!!!
@@wocket42 I have been researching and researching and researching on UA-cam as I was just informed that I am prediabetic, I thought that I needed to cut out all sugar. 🤦 I've learned so much in the last few days from YT videos and comments from other viewers. Though I know that I still need to cut out sugar, this info is very helpful Thank you!!!!!!
@@tiffanyhollywood2108
You need to cut out all sugar and limit carbs.
What if you used freshly ground whole wheat berries in your sourdough starter (which is made of flour and water) and freshly ground flour?
Hi there. I loved the data base where we can check the Gi amounts on certain foods. I just had a full test for diabetes and doing research now to become aware before I receive my results next week. It's a long wait. Thank you I found your webpage
Glad you found it useful. And hope all's well with you. Blessings, Dr Chan
Thank you for sharing 👍
I put mine through a long ferment. Not all sourdough bread is created equal.
can share your sourdough long ferment recipe. thanks
Please share the reciepe and the starter . Havent had bread in an year. This will help me the long ferment.
It should be C as Sourdough still have carbohydrate from the flour.
Thank you for this video.
I make Sourdough bread at home. I have diabetes 2. I have measured my blood sugar after, say, eating a couple of pieces of toast and my blood sugar does increase, but not by much and certainly it remains in a reasonable blood sugar level.
Why?
First my loaves a whole meal wheat.
Second it is real *slow* fermented sourdough.
Wholemeal wheat bread seems to buffer the starch splitting into sugars and gives a much slower release.
Properly fermented sourdough produces chemicals that act as a buffer to the sugar production in metabolization. There is research supporting this.
Lastly the problem with Glycaemic indexes and sourdough bread is they seldom say what the source of the bread was. Most commercial sourdough bread is 'faux sourdough'. One common commercial bakery trick is to inoculate a yeast dough with a product made from flour fermented with Lactobacilli which has been heat treated and the bacilli are no longer viable. Others inoculate a yeast dough with Lactic acid. Some producers merely add vinegar! Those that do make bread with a real sourdough leaven often use accelerated fermentation techniques and the dough is not thoroughly fermented and the enzymes to not have the time to do their work.
I would encourage anyone with diabetes, who likes bread as much as I, to make only wholemeal bread and then use a blood sugar testing kit to measure their blood sugar every half an hour for three hours. Hopefully you will be as lucky as I and your blood sugars will remain reasonable.
Thank you,. Very useful info.
I experienced the same with “real” sourdough bread. Unfortunately, some sourdough breads do not contain any sourdough starter/culture. Some brands use vinegar and call itself sourdough
It is the acid content ... and thus vinegar that is likely reducing the blood sugar so it shouldnt really make much difference. You would get a similar effect consuming a small amout of vinegar after eating carbs, though one should be careful because vinegar is bad for the teeth.
Yeah this is why if you are buying sourdough bread buy it from an independent reputable sourdough bakery vs a commercial "sourdough" bread in the grocery store.
Vinegar and baking powder together is the same use to rise bread
So is barley bread good for diabetics?
You should also mention that traditionally made Sourdough SPELT bread (flour, water, salt) is the only bread that is FODMAP approved. Also spelt is non gmo and almost always grown organically. Tastes better that traditional wheat bread too.
Spelt is like Emmer Wheat is it not? In India we have the hard, thin long traditional wheat that we call soochi ( needle) wheat and this has a lower GI than ordinary wheat and I use it’s broken form to make porridge. It is tastier and does not spike BG very much.
It does not matter if it is sourdough or not, the level/amount of carbohydrate is what matters
Do some looking into spelt though. While it can reduce heart attack risk, it can increase the risk of spleen and kidney cancer.
@@americafirst9144 I did not know that.
@@americafirst9144 How does it affect somebody post gall bladder surgery though? I can't eat *any whole grains b/c of that.
Excellent video! Well explained in a short and concise manner 👍🏼
Glad you found it useful, blessings, Dr Chan
Excelent video, thanks for the information
C sourdough does raise my blood sugar, but not as bad as other breads on the market.
curiousity question , could one avoid all form of bread, to avoid any spike, , , , , ,what food would be your subsitute ?
@@enzoh7763 eggs, meat
C. Bakery-style sourdough bread, and english muffins, are what are best for me. The Pepperidge Farm, and Brownberry, style grocery loaves are not good for blood sugar. Sourdough is a godsend.
100% right JODI L. Been eating this way for years now.
Brownberry bread spikes glucose, really? 🥶
@@SweetChicagoGator The Brownberry/Arnold and Pepperidge Farms brands of sourdough bread do spike my blood sugar. Not as badly as any regular breads. But bakery-style sourdough bread is wonderful for my blood sugar.
Wow good job thank you for making it very clear.
your video was very useful thank you.
My answer was C. I love sourdough bread!
Unfortunately my blood sugar rises exactly the same whether I eat a slice of sourdough or a slice of ordinary white bread weighing the same 😢
Thank you Dr. For enlightening facts of sourdough bread.
Thx Dr. Very helpful advice indeed.
This was quite insightful as I am on keto and none of the keto breads or recipes have been pleasing to my palate so was about to jump on the sourdough wagon but with this I guess not. A question I would like to ask though is about fermented corn or fermented millet. In Africa we have a hot porridge we make from corn or millet or Guinea corn fermented for 5 days. Considering then the similar fermented effect as with kimchi and sauerkraut would this be okay?
Hello Dr Chan, thank you for your Videos with opinions on eating Healthy. Could you please cover foods to eat that would help to reverse Diabetes or reverse a Pre-diabetic condition! Thank you again!
KC Kuruvilla
Bangalore, India
Here is my two cents:
First, you need to avoid all products containing white sugar. After consumption, the bleached white sugar or flour will turn into a by-product named Alloxan, which then kills the Beta cells. Second, consume vegetable foods rich in Chromium, Zinc, and Vanadium. Also, stay away from vegetable oil and table salt.
As a t2 diabetic and age 75, I use a glucose meter before and after eating. Tomorrow we are having two BLTs on toasted sourdough. I will be certain to record the sugar spike differences. 140 is my max allowance for BSL.
Thank you, Doctor.
Thank you for the important information you provide. I've pretty much taken bread in general completely out of my diet for the last ~ 40 years, and I still miss toast. Love a piece of toast and butter in the morning. But, maybe with this info I can modify my diet for a piece of toast and butter here and there. Awesome. And thank you again for the important info you provide.
Put butter with cinnamon on top!! I learned to make sourdough last year and am having a lot of fun with it (not diabetic but health conscious). I currently have a spelt sourdough rising on my counter to bake a pizza with tonight!
It takes practice and there's lots of videos on YT that are excellent ;)
A true sourdough bread should not include yeast.
that's was i heard too , real sourdough bread , they don't use yeast,, just sourdough starter, which is just water and flour., and i have no idea how a certain bacteria got into the mix of the sourdough starter.
Sourdough starter contains yeast, apart from the bacteria, so it would be quite hard.
@@enzoh7763 Sandor Katz wrote a book, if you just add water to flour, e.g. buckwheat, the microbes will come alive and start fermenting.
@@hermenegildakociubinska6665 it is a symbiotic mix of microbes, not just one kind, as in baker's yeast
@@LynnDoyle , ,Thank you . as a oldie, but a newbie in bread making, i could use all the help i could get. . . and just too old to really go to baking school. tried several no sugar added recipe's , ,, , nice but i just crave for those addictive unhealthy sugar. so i'm on quest to expand the knowledge .
Is there any good source of information on Glycemic "Load" of foods. Thank you for your well presented clear and concise information.
Also be mindful of what we put on top of the sough bread slice . More often than not, we tend to put a whole stack of other things. 😁
I had some today and it still raised my sugar levels not the same as fast and high glycemic carbs
I wonder if you ate sourdough bread that hadn’t been fermented and had yeast and sugar added to it? The sourdough bread he is talking about would be fermented at least 12 hours, I would say. I would ask the bakery or check the package to make sure you are getting real sourdough bread made with sourdough starter, fully fermented and no added yeast or sugar. That should give you better results.
Thanks doctor for the video. Was glad that I didn’t buy too big a loaf of bread for my mum, who sadly let 4 of her 4 kids to inherit her diabetes. I bought the bread from a baker of buns and asked on the sweetness and was told okay for diabetics.
Felt that such information should be shared with those schools that offered baking courses in this epidemic.
Ang Andrew,
What do you mean by saying that your mom "LET 4 of her kids inherit her diabetes? Please, DON'T blame your mom; we are just the unfortunate ones!
Both my mom and dad had type two diabetes; my dad had it since he was 29 years old but my mom got it much later; 7 of us got it and 3 didn't. Although they didn't, their children got it!
One of my sisters who didn't get diabetes have already past and she ate the same food that we grew up on and continued until she passed at 89 years old; her food was very high in carbs, mostly fried and what is considered junk; she did NOT get it, BUT 1 of her children did.
Another one of my sisters who's now 79 years old does NOT have diabetes and she's eating the same way; high carbs and fried food etc; her daughter who's eating healthier HAS type two diabetes.
My brother is 70 years old and is NOT diabetic! He eats the same way as when we were growing up, plus he sweetens his 1 cup of morning coffee with 2 tablespoons of granulated sugar; whenever he makes juice his wife (diabetic) add water to her's before drinking! I've never drank anything that he made because they were always too sweet!
I'm the last of my siblings and I started to eat and drink better from the time I begin to live on my own (20 years old); I'm now 67 and I got type two diabetes when I was 45 years old!
@@skinnydee1886 ty for that! I and my brothers are the 3rd generation straight w/diabetes. Knowing the family history of this has helped me prevent it. I'm pre-diabetic and use a lot of control to not eat the junk food. One of my brothers already died of this b/c he refused to admit it and he always ate as much sweets as he could. Sugar is addicting as is salt!
@@christiansaint716
There're lots more than sugar and salt! Would you mind telling me what you consume in a day? Thank you.
@@skinnydee1886 Sure! We (my husband (who is diabetic) and I) usually have scrambled eggs w/cheese and sometimes some leftover veggies in the mornings w/one piece of my regular homemade bread which is far more filling than the 90% air store bought "bread." Lunch is usually a can of soup and a piece of my bread again. Dinner is usually a serving of lean meat or fish, veggies, and a baked potato. Once in awhile I will make a lasagna and once in a great rare while even a pizza, but those are very rare. They're a kind of treat. One of these days, I'll try my hand at sourdough. I also try to get some moderate exercise like walking or getting on the exercise bike and do a moderate workout. I'm a little older than you at 77. I use splenda in my coffee. I know that it has dextrose in it, but I usually only have 1 cup per day. My husband uses (refined) liquid stevia which has the bitter taste taken out of it. The one I buy is pure stevia and no added sugar. There are some that have monk fruit in them and now one has some sucralose (splenda) in it.
My husband also wears a CGM and takes insulin.
Remember one other thing; The previous generations didn't really know that much about diabetes. Learn what life was like during the depression era and what people knew back then.
I choose C I eat sourdough bread 2 time's a week with eggs. Small piece, toasted.
Happy New years to you and your family 🙏❣️🤗🎉🎉
Thanks for bringing this video to us.
Are breads made with vital wheat gluten and oat fibre ok for diabetics to eat. Will these 2 ingredients spike blood sugar? Would appreciate if u could elaborate on it.
Is Dosai a sour dough bread? Thk u.
I can tell you it is a type of protein. All grains have some version of gluten. It is also part of the reason bread rises. It gives the elastic part to the dough.
So it will not spike blood sugar, but it might damage your intestines and cause arthritis and inflammation if you have problems with it. A celiac friend has the worse issues with rice gluten.
I have had a lot of people try to tell me that the gluten in sourdough is fine, but they are all people who do not have trouble with gluten. They are not the people who will be in pain for a week, if they are wrong.
Oak fibre, never heard of anyone using this ingredient.? I'm trusting it's safe.?
Southampton UK.... 🇬🇧
Oat Fibre and vital weat gluten should Not spike your blood sugar. It must be Oat Fibre and Not Oat flour. I got mine off Amazon. There are keto bread recipes that use Oat Fibre along with Psyllium powder
@@candy2428 Thank you for your clarification🙂
It actually isn't just about the GI - it also goes about the Glycaemic _LOAD_ !
,, thanks for the info about Glycaemic LOAD . , , i wouldn't know, i got no blood sugar problem, but just overall worried that it could happen in the future.
Very informative and useful to many of us who care about our health Dr. Chan. I would love to hear your recommendation or any information regarding the impact of sequencing the types of food during our meals and the GI or Glucose response. I have several doctors in my family circle along with my own daughter who is an IM and yet not much I hear about this aspect of whether our GI system modulates the Insulin response based on what combination of foods are in the GI system during any one cycle?
As a general rule of thumb, and if one is having a mixed meal consisting of significant amount of protein, fat and carbohydrates, it's a good idea to have the carbohydrates heavy component last.
Excellent information!
I would encourage people to try Ezekiel bread.... It's not only fermented but its sprouted and very filling. I try to keep my carbs low and Ezekiel bread with an egg and butter is one of my favorite breakfasts
lol stop lying
Ezekiel bread has been tested on real people, including me. The difference between it and regular "whole wheat" bread is statistically insignificant. If the portion is one slice, then the results will be comensurate with the portion. But, if you have two Ezekial slices, more than likely there will be a spike like any other bread. Grains are grains.
@@OutnBacker lol you are not nutritionist stop making up nonsense
😲, I Have told my mom eat as much as you want sour dough
Hopefully she doesn’t skip the vaccine too.
I hope she does t want more than 2 slices a day! I am Type2 diabetic and I cant eat any bread without it spiking my bloodsugars.
Just subscribed. Very good explanations.
Good video, When I eat bread it is in the morning and I do a 10 min walk and lift weights. Thanks
A long lecture just to get to a simple answer. Reminds me of regimental schooling 😉
Then don't listen if u not interested in your health
@@nelsonbenjamin4754 What an uninformed comment! What in my comment made you come to your conclusion that I'm not interested in my health??
🙏🙌🙏
Great information, thanks.
I kept forgetting which food the doctor was discussing, so I am grateful that he said "sourdough bread" 35 times
Thank you Doctor, I am diabetic and I love Sourdough bread but I do limit myself to just one a day but sometimes two a day, You answered my question, thank you for the information.
Glad you found it useful, blessings, Dr Chan