(WXYZ) – We’ve all heard how wheat bread is much better than white. But a new study finds this may not be true for everyone.
Researchers looked at the glycemic response of bread. When you eat any food, your blood sugar level rises automatically. But certain foods create higher spikes, and typically white bread is one of them.
But this study had surprising results. 20 participants spent one week eating refined white bread, and another week eating sourdough whole-grain bread.
Half of the people had spikes after eating white bread, while the other half didn’t. And the same happened for whole-grain bread, with some people having a higher glycemic response.
The researchers were able to predict a participant’s glycemic response based on their microbiome.
Microbiome is our gut bacteria, the millions of microorganisms that naturally live inside us. They may play a role in how you react to different types of bread.
This study may have showed no clinical difference when it comes to eating white or wheat bread, but it was a really small study. And it doesn’t tell us the effects long-term. We know whole-grains are important so here are my prescriptions:
- Don’t pick a bread by its color. Food manufacturers can add molasses or food coloring to give it a darker look.
- Look at bread labels for the words”100 percent whole grain” or “whole wheat”. It should be the first ingredient.
- Aim for 2-3 grams of fiber per serving. Fiber helps slow the absorption of other carbohydrates you eat.
- If you prefer white bread, choose “white whole-wheat” bread. Again, check the label for the word “whole” otherwise it’s not a whole-grain product.
Whole-wheat not only has more fiber than white, it also has vitamins and minerals like folic acid, B6, vitamin E, chromium, magnesium and zinc. Whole grains deliver many healthy benefits like protection from diabetes, obesity, heart disease and certain cancers.
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