"Can I Eat Bread with Diabetes?": Busting 5 Common Myths about Diabetes
November is National Diabetes Awareness Month. Whether you or someone you know is living with diabetes, or you are simply seeking insights, Queen Street Bakery’s nutrition team is here to provide clarity and community.
Understanding Diabetes
Diabetes is a health condition involving high blood sugar levels. It happens when the body either doesn’t make enough insulin (a hormone that regulates blood sugar) or can’t effectively use the insulin it makes. There are three types of diabetes as well as prediabetes.
- Type 1 diabetes is an autoimmune condition that is not preventable. It’s when the body doesn’t make insulin.
- Type 2 diabetes is when the body doesn’t make enough insulin or can’t use it properly. This causes more sugar to be in the blood. It can be managed by making healthy food choices, exercise, and sometimes medication.
- Gestational diabetes happens during pregnancy and usually goes away once the baby is born. Those who have had gestational diabetes have a higher risk of developing type 2 diabetes.
- Pre-diabetes is when blood sugar is higher than normal but not yet at the level of type 2 diabetes. Lifestyle changes can help prevent or delay type 2 diabetes.
With diabetes being a common condition, it is no stranger to myths and misconceptions. Let debunk some of them together so you can be informed and empowered with accurate knowledge about diabetes.
5 Common Myths About Diabetes
Myth #1: You only have to worry about blood sugar if you have diabetes.
While consistently high blood sugar levels can be a sign of diabetes, not having diabetes doesn't mean your blood sugar levels never change. Our blood sugars naturally fluctuate in response to meals, exercise, and other factors. Whether it be when or what we eat, food plays a part in our blood sugar levels throughout the day.
Tip: Eating three meals a day and focusing on high-fibre foods can help you feel satisfied and keep your blood sugars stable.
Myth #2: Eating too much sugar causes diabetes.
Eating sweets occasionally is not likely to cause diabetes. While diet does have a big impact, there is more to it than that! There are a lot of factors that can lead to diabetes beyond what we eat like exercise, stress, genetics, and more.
Myth #3: People with diabetes can’t eat carbs.
People with diabetes don’t need to fear carbs, they actually need them! Eating carbs makes sure our blood sugars don’t drop too low. However, it’s important to be mindful of serving sizes. Aim to have around 30-45 grams of net carbs at each meal and 15 grams of net carbs when having snacks. This might look like a Chia Classic Loaf sandwich with turkey and your favourite veg or a snack like an apple with nuts. Depending on your goals and lifestyle, your carbs may need to be higher or lower, be sure to talk to your doctor or a registered dietitian for specific advice on how to manage your diabetes.Tip: Not sure how to calculate net carbs? Here’s a quick and easy way!
1. Check: the total carbohydrates on the nutrition label.
2. Subtract: the dietary fiber from the total carbohydrates to get net carbs.
Total Carbs − Dietary Fibre = Net Carbs
3. Understand: net carbs represent the carbohydrates that impact blood sugar levels.
Myth #4: Bread is too high in carbs for people with diabetes.
People with diabetes can enjoy bread as part of a balanced diet. Choosing breads that are higher in protein and fibre can help keep blood sugar levels stable. Overwhelmed at the grocery store? Give our Chia Classic loaf a try! With 14 grams of fibre and 7 grams of protein in every 2 slices as well as less carbs that your typical white bread, you can enjoy your favourite sandwich without fearing a major blood sugar spike.
Tip: You don’t have to miss out on sweets either! Pairing dessert with a source of protein like nuts or a source of fibre such as berries can help make sweet treats more filling and nutritious.
Myth #5: If you have diabetes, you can’t live a normal or healthy life.
With proper management, people with diabetes can lead active and fulfilling lives. This includes things like a healthy diet, regular exercise, and monitoring blood sugar levels. It’s important to talk about these common myths and break down the truth. By better understanding this condition, we can create a more supportive and informed community.
Making changes can feel overwhelming but Queen Street Bakery is here to help. Here is some meal inspiration using our very own products that are a good source of protein and high in fibre to help keep your blood sugars stable:
- Classic Chia Loaf with avocado, eggs, and your favourite seasonings.
- Cinnamon Raisin Bagel with peanut butter and berries.
- White Bean and Millet Seed Loaf with humus and cucumber.
- Everything Bagel with cream cheese, lox, spinach, tomato, and onion.
- Chia and Flax Seed Bagel with sliced tofu, pesto, spinach, and cheese.