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I am a bread lover who is easily enticed by any form of dough heated in an oven for conchas, pandesal, Ezekiel bread, sardine bread, sourdough bread, white bread, and all forms of exciting variations of bread.
I never hesitate to get my hands dirty with some flour, making tasty, delicious bread that my family and I always love. However, with the diagnosis of diabetes, I had to cut down on most of these breads, although I still make some and buy some like Ryvita for my family, of course. However, a puzzling question: is Ryvita good for diabetics?
As diabetics, we don’t completely prune carbohydrates from our diets; however, we focus more on complex carbs like fiber from veggies and legumes while also making a little space for some simple carbs, since lethargy will always come knocking. When deciding if Ryvita for diabetics is a safe bargain, there are certain caveats, and we have thoroughly discussed them in this article.
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What is Ryvita?
You can already tell the major ingredient in this bread from its brand name. Ryvita is a brand that produces rye crispbread. While initially floated around the 1920s, they were later acquired by Associated British Foods in 1949.
Ryvita boasts gluten-contained baked goods like thins, crackerbreads, and crispbreads, which could sometimes come with adjuncts like seeds and dried fruits. Some of these products sometimes contain wheat or some other grain flour.
Glycemic index and its impact on your diet
Blood glucose is pivotal in maintaining healthy energy levels. The glycemic index is the amount of carbs in food relative to how they increase blood glucose levels. It is an excellent concept for diabetics to control their carb intake.
Using a scale of 0 to 100, the glycemic index is classified as low, medium, and high. Foods with a glycemic index ranging from 0 to 55 are classified as low, 56 to 69 are classified as medium, and 70 and above usually trigger a high glycemic response. The lower the range, the lesser the impact on the increase in blood glucose levels.
Is Ryvita Good For Diabetics?
Lots of bread available on the shelves and counters of supermarkets and bakeries are derivatives of refined flour, which is highly processed, losing its bran and germ. You should expect such bread to be rich in carbs and starch which the body absorbs quickly, causing blood glucose spikes.
These blood spikes could eventually lead to kidney damage, vision loss, a higher risk of cardiovascular disease, and nerve damage.
Ryvita is a low-calorie, low-sodium, and low-fat bread. Depending on your carbohydrate regime or budget for the day, you could afford to eat a slice or two and no more as a diabetic. Ryvita has a medium-range glycemic index of 63.
Ryvita has a good amount of protein (10.5g) and a manageable amount of fiber (2.55g). Fiber (usually sufficient in whole grain breads) prevents blood glucose spikes effectively by limiting how quickly glucose is absorbed into the bloodstream.
While I assume you may have worked out a daily carb regime with your dietician, to make Ryvita and other forms of bread much better for you as a diabetic, you should consider eating them with some lean protein and fat, which are macronutrients known for slowing down the digestion of carbs and preventing blood glucose spikes.
You can make it fun, turn it into a creamy sandwich, add some kewpie mayo or avocado, spread some cheese, and layer chunks of chicken or turkey—there you go, some healthy, yummy ways to enjoy some Ryvita as a diabetic.
Best breads for diabetics
When shopping for bread as a diabetic, you need to prioritize whole-grain varieties as they are rich in fiber. The tag should be 3 grams of fiber per slice. Here are my bread collections made with ingredients great for diabetics:
Ezekiel bread
Ezekiel bread is typically different from your regular bread, and the Bible inspires them. Ezekiel 4:9 “Take also unto thee wheat, and barley, and beans, and lentils, and millet, and spelt, and put them in one vessel, and make bread of it.”
They are made from sprouted grains like barley, oats, wheat, corn, and legumes, making them rich in nutrients and fiber. Ezekiel bread has a glycemic index of 36 and contains 3 grams of fiber and 5 grams of protein per slice, making it an excellent choice for diabetics. As for the taste, expect a nutty flavor stronger than regular wheat bread. Also, it do’nt have a soft texture, and you will taste those sprouted grains.
Dave’s Killer Bread 21 Whole Grains and Seeds
Dave’s Killer Bread is another great multigrain bread. Diabetics could enjoy a slice. Each slice contains over 5 grams of fiber, 170 mg of sodium, 22 grams of carbs, and 110 calories. It is derived from whole grains and seeds.
Sourdough bread
Sourdough bread is derived from flour and water fermented with a “starter,” which gives the bread a sour taste. This mode of adding healthy bacteria to the bread has been practiced since 3000 BC. The resulting bread is more digestible, great for low-FODMAP diets, contains probiotics, which are great for the gut, and boasts a low glycemic index of 54.
Lots of other breads are great for diabetics; however, these are the ones I eat and can vouch for.
Summing up
Ryvita for diabetics can be a great option if paired with some proteins like lean meats (chicken or turkey) and healthy fats like avocado. You could also throw in some nut butter and cheese, making the diet healthy but fun.
Portion size is also an important concept here. You don’t want to exceed your carb intake quota for the day, so you have to stick with the carb regime drafted by your dietician, I will say a slice or two at most is the perfect portion size.
