this is a compilation of previous bread videos curated and summarized for you
we will discuss 1. 10 simple strategies to stop eating bread for diabetics 2. best and worst
bread types 3. a low-carb bread alternative so stay tuned 10 simple strategies for eliminating
bread from your diet number one eat protein rich eggs for breakfast instead of waffles so start
with the day off right so making protein filled eggs for breakfast instead of a cereal or bagels
or waffles or pancakes is a terrific way to start your day and keep your blood sugar levels stable
for those of you who are accustomed to eating eggs with toast try replacing half of a baked
sweet potato or a side of steamed broccoli instead number two is Greek yogurt that's another protein
packed breakfast option that is quick convenient and does not require the use of bread right so
one cup of Greek yogurt roughly has 15 grams of protein 12-15 which will keep you full for
several hours after you have that yogurt number three if you cannot function properly unless
you have your morning pancakes well make a simple bunch of flourless pancakes with
only some banana and eggs for a quick and easy breakfast how about the afternoon well that will
be number four i will say make your sandwiches into salads so take your favorite savory sandwich
for example and replace the bread with a bit of greens like lettuce instead of a slice of bread
now salad greens are ideal for egg salad tuna salad turkey and cheese grilled vegetables and
pretty much any sandwich combination by eating salad greens you can save around 22 grams to
30 grams of carbohydrates from your sandwich and if you prefer peanut butter and jelly sandwiches
well here's a sandwich for you cut an apple into slices and spread with peanut butter the sweetness
of the apple takes the place of the jelly and you also get a good healthy dose of fiber there now
how about burritos well burritos are this number five typically wrapped in flour or tortillas but
you know they're around 300 calories and up to 45 grams of carbohydrates per burrito
so instead of that you opt for a burrito bowl that contains only small amount of brown rice and beans
to reduce your overall glycemic load so if you're liking this video so far remember to subscribe
share you remember to check out our website at sugarmds.com we have some real good stuff
that will help you drastically in managing your diabetes the blogs the videos a lot of things on
our website number six many commercially prepared drafts are manufactured with low quality oils
and in certain cases hydrogenated oils which is worse such as trans fats and they are rich
in calories in addition they include a lot of artificial preservatives so substitute a color
green leaf for the sandwich wrap and you will get a significant dodge of vitamin k and a as well as
c and calcium what about dinner well that will be number seven now appetizers can be difficult to
prepare and especially when they are as tasty as cheese plates served with a bucket or some
crackers instead of crackers and bread you can actually request or offer it if you're hosting
some cucumber chips and apple slices for example that can be a lot better as an appetizer number
eight are you going for a burger despite the fact that everyone says they're unhealthy for you
but you'll still eat it right well in order to kill the two birds with one stone you can choose
to have your burger wrapped in a lettuce or served on a bed of greens that way you boost the amount
of leafy greens on your plate while eliminating the bun which contains an average of 25 grams of
carbs the number nine on the list is quinoa bowls cumin are excellent substitute for bowls of pasta
well pasta is not technically a bread but it's made from wheat so therefore I included that here
but you can replace that with roasted vegetables on top and some protein like beans eggs chicken
fish or meat when cooked quinoa contains 8 grams of protein per cup of cooked grain
and cauliflower crust may be used for any form of pizza or flour bread is a delicious substitute
cauliflower has a relatively low gi and only 25 calories per cup making it a particularly
healthy vegetable which bread types are best and which ones are worse for you I have come
up with some suggestions and I'm going to teach you some basics so that you can make your own
mind well I would say begin with sourdough breads that are made with sprouted grains Ezekiel bread
for example is made from sopratic grains so instead of flour whole grains are used to
make it so it is a lot of nutrition a lot of good fiber so sprouting also lowers the glycemic index
so sprouted breads rather than the typical flour breads are the best typically grains are also
abundant in zinc folate iron and magnesium and just because product breads are also unprocessed
and they have generally higher nutritional value next up are flax chia and almond breads
these breads are basically not flowers that will have a lot of fiber that will have a lot of
protein and fat as well so before making a choice to look at the nutrition label because they can
be low in carb but sometimes they're very high in calories so you have to keep that in mind as well
so how about wheat bread well wheat bread is a form of whole grain bread it is less nutritious
than the whole grain bread though so the wheat bread may not be any better than the
other processed breads contrary to the common belief so look for whole grain breads instead of
the wheat bread regardless of the bread it's a good idea to have your bread with other healthy
fats to reduce the chance of blood sugar spikes you can use for example you can dip it in the
olive oil or you can spread some avocado spread so bottom line look for whole grain bread guys
pumpernickel sourdough sprouted grain breads these are the best one and avoid those and rich breads
white breads bagels and all that stuff that you don't want to touch and if you tried all
those breads that i mentioned and you do not like them then i would say try these low-carb breads
keeping the portions in mind and i'll tell you a few of those brands out here this video is
not sponsored now number one on my list is solar bread so it's s-o-l-a for the spelling this bread
is delicious it is soft it can be toasted and it can be all just 2 grams of net carbs per serving
i promise this does not taste like a cardboard and you will thank me for the suggestion later
they even make a sweet version of it similar to the hawaiian bread that everyone seems to
love number two in my list is sarah lee delightful healthy multigrain bread with only 45 calories per
slice and 18 grams of net carbs for two slices this one is made my list for sure number three
ant meal is live carb smart bread i have only seen this one online and in health food stores but it
is very incredible actually it has only one gram of net carbs you have to try it if you look at the
nutrition label this bread is loaded with fibers that is the trick number four the joseph's bread
that's the lavash kind of flat bread as a great choice for the type of bread has only 10 grams
of net carbs and 100 calories for a whole lush you can make a wrap you can make a sandwich with this
and it is hearty it is delicious it's definitely not thin like a tortilla or similar wrap it
actually has a substance and it will fill you up well the number one and the last one is kiss my
keto that's a funny name but what makes this bread mind-blowing is that it has
zero you heard me right zero net carbs it also tastes good has a great consistency an alternative
a substitute to bread wsa right here look at this this is the brand name okay it is found in u.s
stores i'm going to look at the ingredients here but before that i'm just scrolling around here
and it looks like the one slice of one of these whole grain it's called whole grain
crisp bread so it is crispy it is whole grain it is made of rye rye wheat oats and barley which
are the things that we always recommend as a high fiber content for diabetics trivial amount of fat
may contain milk which is good so i mean look at here total carbohydrate for a slice is eight grams
so eight grams of carbs soluble fiber is one gram and insoluble fiber is two grams so total of three
grams of the the fiber so there's a lot of fiber here there's no fat it's crunchy the good thing
about this is you can use this bread pretty much with anything you can put on you can put
tuna salad on it you can put chicken on it you can put hummus on it you can put all sorts of healthy
things on this bread you can check their website wasa.com and find more about it they're suggesting
some recipes to try with this so i think that is a great replacement for someone who's looking for a
toast in the morning someone who's looking some sort of bread to put their peanut butter on or
whatever you want to put on it's a great beige because there's not a lot of carbohydrates and
there's a lot of fiber so i hope you like this guys and we will see you in the next video guys
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if you didn't do it and if you did watch this video right there i think that will help you too