One of the main causes of Type 2 Diabetes is a diet consisting of refined carbohydrates and sugars. Carbohydrates are long chains of sugar molecules. But not all carbohydrates are treated equally by the body. There are huge differences in how different carbohydrates affect blood sugar and insulin levels. Carbohydrate rich foods that trigger the biggest surge in blood sugar are foods made with white or refined flour such as bread, cereal, and pasta. Starches such as potato starch, corn starch, and rice starch also trigger surges in blood sugar. Liquid carbs such as soda, beer, and fruit juice are even worse. These foods all get digested quickly because they lack the fiber and nutrients that are only present in an unrefined unprocessed state. Therefore, they flood the blood stream with glucose and stimulate a surge in insulin. While most people are aware of the risk of sugar consumption, processed carbohydrates and starches can, in some cases, cause even greater spikes in blood sugar levels. In fact, two slices of bread made with commercial whole wheat flour raises blood sugar higher than six teaspoons of table sugar and higher than many candy bars! Why is this? Whole Wheat contains lots of fiber- which should slow down the blood sugar response- right?
MOST WHOLE WHEAT BREADS ARE A SCAM
In theory, wheat should not convert into sugar quickly in the body. Wheat Kernels are composed of three parts- the bran, germ, and endosperm. The bran and germ contain the bulk of the fiber and nutrients. White flour is composed entirely of the endosperm, which is basically starch (sugar), which obviously would raise blood sugar levels when consumed. To understand why even commercial whole wheat flour raises blood sugar drastically, we have to understand what is going on in the milling process. Today, wheat kernels are ground in big machines called steel mills. To make flour, steel mills literally strip the bran and germ off of the endosperm. To make commercial whole wheat flour- the bran and germ are thrown back into the white flour after they were removed. However, they are no longer bound to the starchy endosperm! The molecular structure of the wheat kernel is permanently altered during the milling process. Therefore, even whole wheat flour is digested too rapidly, causing blood sugar levels to spike, which causes a sharp rise in insulin. For thousands of years, our ancestors used Stone grinders to process wheat. The stone grinding process preserves the fiber, enzymes, and nutrients in the wheat kernel. This makes stone ground bread the ideal food choice for diabetics. In fact, stone ground bread can even lower blood sugar levels. Additionally Kamut grain has been shown in a research study from the University of Florence to lower blood sugar levels and ensure proper digestive health. In conclusion, a diet low in fiber and nutrients and high in refined carbohydrates , sugars, and commercial steel milled flour is detrimental to blood sugar levels and pancreatic health.
On the other hand, real bread made with stone ground flour will go a long way to promote healthy blood sugar levels.
Leafy greens, vegetables (cooked and raw), and fruits will provide the body with much needed nutrients and enzymes.