Poststream

Bread, Muffins, Crackers & Chips – Diabetic Friendly

bgibson135

SOURDOUGH BREAD & MUFFINS

LIDL Sourdough Loaf
Egg McBill

  • Lower Glycemic Index (GI):
    • Sourdough bread generally has a lower glycemic index (around 54) compared to white bread (around 71) and even some whole wheat breads (also around 71). The GI measures how quickly a food raises blood sugar levels.  
    • The fermentation process involved in making sourdough bread is believed to contribute to this lower GI. The bacteria in the sourdough starter consume some of the carbohydrates, and the acids produced during fermentation can slow down the digestion and absorption of carbohydrates.  
    • This slower release of glucose into the bloodstream can help prevent sharp blood sugar spikes, which is beneficial for managing diabetes.
  • Other Potential Benefits:
    • Improved Digestion: The fermentation process can break down some of the gluten and phytates in wheat, potentially making sourdough bread easier to digest for some people.  
    • Enhanced Nutrient Absorption: The reduction in phytates during fermentation may also improve the absorption of certain minerals like iron, calcium, and zinc.  
    • Prebiotics: Sourdough starter contains prebiotics, which can feed the beneficial bacteria in your gut, promoting a healthy gut microbiome.

The sourdough English muffins did make a beautiful Bill McMuffin, and I especially enjoyed the fresh Hatfield ham, with the Wegman’s White American Cheese and an egg cooked in the onion cooker in my microwave.

I rarely eat two slices of bread when having a hamburger or other sandwich meat. I’ll put the hamburger on a single slice of bread and put the slices of sweet onion, mustard & catchup beside it. I use a fork and just cut up a little meat, and add the other items to it. It satisfies my hunger for a “tasty” burger and keeps my blood sugar a little lower.

SPROUTED BREADS

Low Sodium 7 Grain Sprouted Bread ALDIs

  • Lower Glycemic Index (GI): Sprouting grains can lower the glycemic index of bread. The GI measures how quickly a food raises blood sugar levels. Foods with a lower GI are generally better for blood sugar control. Some sources indicate sprouted grains have a GI around 15 or 45, both considered low.
  • Higher Fiber Content: Sprouted grains often have a higher fiber content compared to non-sprouted refined grains. Fiber slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels.
  • Increased Nutrient Availability: The sprouting process can increase the bioavailability of certain nutrients, meaning your body can absorb them more easily. It can also reduce antinutrients like phytic acid, which can hinder mineral absorption.
  • Lower Carbohydrate Content: Sprouting can partially break down the starches in grains, potentially lowering the overall carbohydrate content compared to some other breads.
  • More Protein: Sprouted grains can have a slightly higher protein content, which can contribute to satiety and help manage blood sugar levels.

I really like the “Knock Your Sprouts Off” sprouted bread, but the slices are smaller than the Ezekiel 4:9 bread. The Ezekiel bread comes frozen. It has good flavor but slightly less flavorful than the “Knock” bread. I’ll eventually get tired of the seeded bread and put the fresh baked sourdough bread back in the mix. The Publix staff are willing to slice the loaves for me and only sell me a half loaf if I ask.

I’ve added a picture of a breakfast with egg salad on toasted bread, mashed avocado and sliced grape tomatoes. I make a good egg salad using two hard boiled eggs (about 9 minutes cooking time), Dukes Mayo, celery seeds, garlic powder, Dulse, ground Long Pepper & salt, and some grass fed butter. I may even throw in some Fenugreek & cayenne powder.

I’ve now added the possibility of the ALDIs Low-Sodium 7 Grain Sprouted Bread. Not sure if ALDIs is changing the name from “Knock Your Sprouts Off” to just “Sprouted 7 Grain” bread.

Thomas Keto Plain Bagel Thins

These were very good for my homemade pizza. Pizza @ Home (Cibatta Rolls) When you split one of these bagels, you have two thin layers of bread as a base. 2g Net Carbs, low calories and relatively low sodium.

BLUE CORN TORTILLA CHIPS

  • Glycemic Index: The Glycemic Index measures how quickly a food raises blood sugar levels.
    • Regular tortilla chips have a reported GI of around 70, which is considered high.
    • Blue corn tortilla chips have a reported GI of 42, which is considered low.
  • Anthocyanins: Blue corn contains anthocyanins, which are antioxidants that may help slow down digestion and absorption of glucose, potentially leading to a lower blood sugar response.
  • Whole Grain: Some blue corn tortilla chips are made with whole grain corn, which provides more fiber. Fiber can help regulate blood sugar levels.

The “Get Dippin’ Blue Corn Tortilla Chips” from Wegman’s had good flavor and they were shaped like little taco shell bowls (but much smaller).

I’ve tried the blue corn taco shells and they have good flavor, but they also break apart easily when eating them. I came across a Black Bean & Quinoa (and corn) recipe that also worked well with homemade salsa and quacamole. The quinoa dish has a good underlying flavor. Add a little sour cream and some blue corn chips and you’ve go a winner. I didn’t heat the taco shells so that may help them not break apart so easily. I need to find a microwave friendly taco shell warmer. Ceramic or microwave safe plastic?

NOTE [10/01/25]: I was in Lowe’s Foods in the Cleveland Area (where Hwy 42 and Hwy 50 intersect) today and as I went down on aisle, I saw these Tostitos Organic Blue Corn Tortilla Chips and decided to buy a bag. How ortuitous. When I got the bag open and pulled out my first chip, it was enormous. And when I bit into it, it was delicious. In fact of all the blue corn tortilla chips I’ve tried, this was the best tasting blue corn chip I’ve ever tasted. Seems like all the others had some kind of aftertaste, some as if they had been burnt. If they can keep the quality of this chip like the first bag, I am hooked. And it has relatively little sodium, no sugars and the chip is salty enough to be satisfying.

Walmart has this brand listed online for $4.48.[end]

WONTON STRIPS

I use these on my Wakame Seaweed Salad and in various soups & stews. They have little nutritional value or fiber. They have no fiber, nor added sugar, and only a slight amount of sodium, but they do add a pleasing crunch. I think of them as a “freebie,” adding a little flavor & texture but not affecting the blood sugar levels negatively. *I’ve bought these at Walmart and now at $T.

TORTILLA STRIPS

I saw these multicolored tortilla strips on the salad bar at the IGA in Lillington a week or so ago. They had them for sale at IGA but I thought the price was a little high (over $3) so I decided to look elsewhere. I’ve now seen them at $T (but a smaller bag I think)

RICE THINS & CRACKERS

I thought the rice crackers were diabetic friendly, but I see from the AI that they are not. They do have a good flavor, especially the Black Sesame Rice Crackers. I don’t eat them very often any more. I have a couple of packages of polenta, but haven’t been eating that much lately either. I’ve tried heating the polenta up in my waffle iron, and it was good, but never browned nicely. *I’ve got a new waffle iron that heats & cooks quickly, and I’m going to try polenta in it. I also have a new Toaster/Air Fryer Oven and if the polenta waffles don’t brown, I might transfer them into the oven and see if they will brown up.