Sandwiches are a common breakfast, but could this habit cause blood sugar levels to spike?
A nutritionist will explain this issue in detail and share tips on how to enjoy a delicious loaf of bread while keeping your blood sugar stable.
Protein helps slow down the rate and extent of blood sugar spikes
According to nutritionist Brittany Poulson, a diabetes consultant and educator in the US, a meatloaf typically causes a spike in blood sugar, especially within the first 1-2 hours after eating.
Experts share tips on how to enjoy a delicious loaf of bread while keeping your blood sugar stable. Photo: PH created from GM
White bread causes a rapid increase in blood sugar because it is made from refined grains, has a high glycemic index, and contains fewer complex carbohydrates, making it digested and absorbed faster than whole grains.
Meanwhile, meat provides lean protein, which plays a crucial role in regulating the rate of carbohydrate absorption. Protein helps slow gastric emptying, delaying sugar absorption and stimulating a less intense, more stable insulin response.
Although it doesn't completely prevent blood sugar spikes, protein helps slow down and reduce the severity of these spikes, according to the health website Verywell Health.
Tips for eating sandwiches without raising blood sugar levels
Expert Poulson says: You don't need to give up this delicious treat. The following simple adjustments will help you enjoy bread while keeping your blood sugar levels more stable.
Pay attention to portion sizes: To prevent blood sugar spikes, the general rule is to consume 30-60 grams of carbohydrates per meal – equivalent to one loaf of white bread. However, for more effective blood sugar control, limit yourself to half a loaf of bread at a time, containing 10-25 grams of carbohydrates.
Choose your bread type: Whole wheat bread has a much lower glycemic index (49) than white bread (69), resulting in a slower and more stable increase in blood sugar.
Add more vegetables: Supplement your diet with vegetables like cucumbers, tomatoes, onions, or bell peppers to increase your fiber intake.
Add healthy fats: Use avocado, cheese, or mayonnaise.
These small changes help slow down digestion and reduce spikes in blood sugar levels.
In particular, for overall health, choose chicken or lean meat, and avoid fatty or processed meats.
In addition, it's important to combine this with an overall balanced, healthy diet throughout the day.