Brown Bread VS White Bread - Which is better?

Author: Chantelle van der Merwe 

Registered Dietician (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! 

We all know that brown bread is considered a healthier choice than white bread, thanks to its high fiber content. However, there is a common misconception that just because brown bread is healthier, we can eat more of it in a single sitting. This is simply not true, as the quantity of carbohydrates is just as important as their quality.
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While brown bread is indeed healthier, the carbohydrate content between a slice of white bread and brown bread can be quite similar. The key difference is that white bread can cause a rapid spike in blood sugar levels due to its lower fiber content. Therefore, it's often recommended to limit your bread portions to no more than two slices per meal, regardless of whether it's brown or white bread.

It's essential to monitor your blood sugar levels after eating, as everyone responds differently. If your levels are too high after two hours, try reducing your starch portion the next time and opt for one slice instead of two. Pay attention to your body and how it reacts to different types and amounts of carbohydrates.  

To build a healthy meal, pair protein, heart healthy fats and other high fiber options such as vegetables with your toast. Pair it with eggs and side veggies such as tomatoes and spinach or other low-carb vegetables. Adding healthy fats like avocado or peanut butter on your toast can also make it more nutritious and satisfying.

By being mindful of the quantity and quality of carbohydrates you consume and incorporating other nutrient-dense foods into your meals, you can maintain healthy blood sugar levels and achieve a balanced diet. Don't fall for the myth that brown bread means you can eat more of it – moderation is key. Continue to monitor your blood sugars, this may require some trial and error to find your "perfect match". And, yes, of course your registered dietitian can guide on this if you feel you're just not getting your blood sugar levels optimized. ​