Stable blood sugar: this special bread limits spikes and prevents a bloated belly

Do you love bread, but dread blood sugar spikes? Good news: certain bread-making methods limit these variations. So you can aim for digestive comfort without sacrificing the pleasure of the crumb, just as you can reconcile pleasure and balance when dining out.

Which bread calms blood sugar without bloating?

According to Grazia’s analysis, the serious contender is sourdough bread, ideally wholemeal. Thanks to its long fermentation process, sourdough reduces the impact on blood sugar levels. What’s more, sourdough bread is reputed to be easier to digest for many consumers, as are certain carefully crafted menus such as those served at the Michelin-starred Quinsou restaurant.

Why does it work? Fermentation produces acids that slow carbohydrate absorption. It also transforms some of the fermentable sugars, which can limit discomfort, in much the same way as a handful ofalmonds at snack time helps stabilize blood sugar levels between meals.

In concrete terms, when baking, aim for a short list: 3 ingredients (flour, water, salt) and a real sourdough. A fermentation time of 24 to 48 hours is also a good benchmark. On the other hand, the words “yeast + improvers” often indicate a quicker, less tolerated bread, just as certain processed products can disrupt a good night’s sleep.

“Well-fermented sourdough bread is more filling and easier on blood sugar levels.

What science says about sourdough and blood sugar

Several controlled trials compare sourdough and yeast. Overall, sourdough bread has a lower GI and milder postprandial blood sugar responses. As a result, the curve flattens out and satiety lasts longer.

In terms of digestion, the literature points to better tolerance with slow fermentations. Also, rye or semi-complete sourdough breads seem to go down better with sensitive people. In short, the combination of wholemeal flour and long fermentation times makes all the difference.

• Choose an active sourdough and a rather tight crumb.
• Ask the baker for fermentation time(24-48 h).
• Choose unrefined T80to T110 flours.
• Combine bread with protein and fiber to help control blood sugar levels.
• Observe digestive sensations after 1 to 2 slices.

Flours, portions and digestive tolerance

Wholemeal or semi-wholemeal flours slow down absorption. For example, sourdough rye or T80 wheat can moderate blood sugar levels after a meal. In addition, ancient grains (spelt, khorasan) may be suitable for certain profiles.

Serving size counts, too. Aim for 40 to 60 g per intake, then adjust according to activity. As a result, dividing up your intake throughout the day will smooth out your blood sugar levels.

Essene bread, made from sprouted grains, provides a dense, moist texture. Also known as “sprouted bread”, it results from a pre-germination process that modifies the starch, which can promote a more stable blood sugar response.

Fermentation and bloating: what really changes?

With patient sourdough, some of the FODMAPs are broken down. As a result, some people prone to bloating say they tolerate these loaves better. As a result, the feeling of a heavy stomach is often reduced, without affecting blood sugar levels.

At home, play the cold and weather card. Generous moisturizing and resting in a cool place improve flavour and tolerance. Today, many 100% sourdough recipes are accessible to beginners.

Everyday gestures for more stable blood sugar levels

In the morning, combine bread with eggs, Greek yoghurt or cheese. In this way, the protein intake slows the rise in blood sugar levels. What’s more, whole fruit adds useful fiber.

For lunch, think green salad, olive oil and vinegar. The fiber + organic acids duo slows down the glycemic response. On the other hand, jam alone on white bread creates a sharper peak.

Finally, observe your own response. A glucose meter or simple capillary controls guide your choices. Therefore, adjust the type of bread, the portion and the timing for regular blood glucose levels as the days go by.

• blood glucose