A highly confused thing is finding the difference between whole grain and whole wheat, most often when we talk about bread. However, if you further surround yourself with some knowledge, you can always choose the best bread option for your consumption for obtaining the best result in enhancing the best health of the body.
The U.S. FDA explains that whole-grain food is made from grain, which is flaked or whole and at the same time it contains germ, bran and endosperm. So, if we further go by this definition, whole wheat bread is considered as whole-grain food. Whole wheat bread is made from whole wheat flour, which is further made from whole grains and which further qualifies for this definition.
To further know how carbohydrates can affect the body, you need to understand how our body digests them. The carbohydrates which you eat get broken into the smallest possible molecules by body. Majority of it gets converted to glucose, so carbohydrates in this situation directly affect the blood glucose level.
Also, what you eat with carbohydrates can also affect the blood glucose levels. Whole-wheat breads and Whole-grain are less processed as compared to the white bread, so eating the whole grain bread is the best bet. This is where we need to further understand the effects of glycaemic index.
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Diabetes and Glycaemic Index
Glycaemic index measures the effect of food or carbohydrate in the food on the blood glucose level. This further takes into account the processing of the food. For example, food which is less processed will further have more fiber and it will be more complex.
When the food is processed less, the absorption and digestion process slow down. It will further take more time for the human body to break down the food, so there will be a slow rise in the glucose levels of blood.
The index is also used for rating the foods items from 0-100 and the foods are accordingly classified as low, moderate, and high. If the index score is greater, it implies further great increase in glucose level in blood for the best results.
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Whole-grain bread and Whole-wheat bread rank differently on the Glycaemic index. Whole-grain bread measures 51 on the glycaemic index, whereas the whole-wheat bread scores above 71 on the glycaemic index. So, whole-wheat bread has a higher glycaemic index, thereby making it a high glycaemic food. A person suffering from diabetes should always go for whole grain bread instead of going for whole-wheat bread.
While you select a bread for yourself, have a look at the labels. Choose the one, with the written whole grain in the bread ingredients. Also, further look at the nutrition label for the best quality. High content of fiber in bread implies low digestion. It should at least have 2 gm of fiber per serving of bread for obtaining the best results.
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