F wholemend bread is often praised as the healthy ally facing white bread. Rich in fibers, B vitamins and minerals, it extends satiety and regulates transit. But what about its impact on blood sugar? The dietician Julie Boët enlightens us on this subject which sometimes has surprises in store.
On the plate, the theory seems clear: white bread quickly releases its carbohydrates and causes sugar peaks, while wholemeal bread slows digestion. But reality depends on many parameters. As Julie Boët recalls, “the glycemic index of wholemeal bread can vary strongly depending on the type of flour used, the breading method and added ingredients”.
Flour, first decisive variable
The choice of flour plays a major role. Some so -called “complete” dirts do not offer the same profits depending on their origin. “”Some so -called “complete ‘flours come from modern wheat, very rich in starch and are finely ground. Result: starch digests quickly, and bread behaves almost as a white bread“, Details the dietician.
Conversely, ancient flours, richer in envelopes and less refined, release their carbohydrates more slowly and limit variations in blood sugar.
Leaven, a precious ally for blood sugar
Another key factor: Levain. Unlike yeast, it allows long fermentation which transforms part of the sugars and modifies the structure of starch. “”A quality sourdough water bread will have a much less impact on blood sugar as a yeast whole, even if the starting ingredients are identical“, Underlines Julie Boët.
Result: slower digestion, better preservation and an enriched mineral contribution.
Ingredients that change everything
Trade breads deserve vigilance. Some products stamped “complete” contain sugar, honey or refined flours, which increases their glycemic load. Conversely, those enriched with seeds (linen, sunflower, sesame, squash, etc.) slow down digestion and prolong satiety.
To guide consumers, the expert recommends several alternatives: “Full bread in the leaven, full -fleer bread, or the small spelled slowly fermented are very good options. Breads with legumes or combining several complete flours are also interesting, as their combination of fibers and protein further slows the digestion of carbohydrates“.
But it warns: the glycemic effect does not only depend on the bread. “”A bread, even a sourdough, eaten alone at breakfast will not have the same effect as the same bread associated with a protein source, good lipids and additional fibers“, She insists.