Bread is, well, on a roll.<\/p>\n
Though the average price <\/a>of bread rose about 2.2% in the last year, America is still in a loaf affair with buns, baguettes and brioche. Some 97% of US households<\/a> buy bread weekly, with health nuts increasingly snapping up grainy goodness rich in fiber and protein and light in carbs.<\/p>\n The problem is that bread shouldn\u2019t be a staple in most Americans\u2019 diets.<\/p>\n You knead it! You want it! But bread shouldn\u2019t be a part of everyone\u2019s diet, one metabolic health expert argues. YesPhotographers \u2013 stock.adobe.com<\/p>\n \u201cAbout 75% of the US population is overweight, obese or has Type 2 diabetes \u2014 conditions driven by insulin resistance<\/a>,\u201d registered dietitian Theresa Link<\/a>, a diabetes educator and metabolic health expert from\u00a0Virta Health<\/a>, told The Post.<\/p>\n \u201cHigh-carb foods like bread can worsen insulin resistance over time.\u201d<\/p>\n But don\u2019t curb your carb enthusiasm just yet. Link shares bread picks for the roughly 25% of Americans who are not insulin-resistant \u2014 and bread-like swaps for everyone else.<\/p>\n What is insulin resistance?<\/p>\n Insulin is a key hormone produced by the pancreas that lets blood sugar (glucose) enter cells for use as energy.<\/p>\n \u201cInsulin resistance occurs when cells stop responding properly to insulin, making it harder for carbohydrates (glucose)\u00a0to be used for energy,\u201d Link explained.<\/p>\n \u201cOver time, insulin levels rise, worsening metabolic health,\u201d she added. \u201cSimply put, insulin resistance is the inability to tolerate carbohydrates well.\u201d<\/p>\n People with insulin resistance may not experience any symptoms, while others might notice skin tags or dark, velvety patches in their armpits, groin or neck.<\/p>\n Weight gain, high blood pressure, irregular menstruation and fatigue are also classic signs. Blood tests can help confirm insulin resistance.<\/p>\n Sprouted grain bread offers more nutrients, better digestibility and a lower glycemic impact compared to traditional bread. MSPhotographic \u2013 stock.adobe.com<\/p>\n Which bread is best if you\u2019re not insulin-resistant?<\/p>\n \u201cIf you\u2019re in the roughly 25% of people\u00a0without\u00a0insulin resistance, bread can reasonably fit into your diet,\u201d Link said.<\/p>\n \u201cThe best options are sprouted grain bread<\/a>, which has a lower carb impact, and authentic sourdough, where natural fermentation helps reduce blood sugar response.\u201d<\/p>\n Sprouted grain bread features whole grains (like wheat, barley, spelt) that have been soaked to sprout before being mashed or ground into flour.<\/p>\n There are several benefits to sprouting \u2014 it boosts nutrients like iron, zinc, magnesium and folate, breaks down starches to improve digestibility and lowers the glycemic index for better blood sugar control.<\/p>\n The results are sweeter, denser, more nutrient-rich and gut-friendlier than white bread.<\/p>\n Popular brands include Food for Life\u2019s Ezekiel 4:9<\/a> and Dave\u2019s Killer Bread<\/a>.<\/p>\n Authentic sourdough, for its part, is naturally leavened bread made from flour, water, salt and an active sourdough starter (consisting of wild yeast and lactic acid bacteria).<\/p>\n The natural fermentation process is crucial \u2014 it unlocks minerals and creates prebiotics<\/a> that feed gut bacteria.<\/p>\n Traditional leavened sourdough boasts easier digestion, enhanced blood sugar control and better nutrient absorption. Ivan Kmit \u2013 stock.adobe.com<\/p>\n The finished product provides antioxidants, supports heart health and boasts a lower glycemic impact than standard breads. It also has a tangier flavor, a chewier crumb and a crustier exterior.<\/p>\n If you\u2019re looking to buy authentic sourdough and not \u201csourfaux,\u201d make sure the label mentions \u201cnatural leavening\u201d without added acids or commercial yeast.<\/p>\n You can also make it at home \u2014 or make friends with Taylor Swift<\/a>.<\/p>\n And while Link advocates for sourdough and sprouted bread, she cautions against whole-grain breads.<\/p>\n \u201cThese are often marketed as healthy,\u201d she warned, \u201cbut they\u2019re still highly processed and typically cause blood sugar and insulin spikes similar to white bread.\u201d<\/p>\n Which bread is best if you\u2019re insulin-resistant?<\/p>\n If you\u2019re insulin-resistant, Link reports that \u201creducing or avoiding traditional bread is key for improving metabolic health.\u201d<\/p>\n Luckily, Virta Health \u2014 which aims to help people lose weight and reverse their Type 2 diabetes \u2014 has a bevy of options for bread substitutes<\/a>.<\/p>\n There\u2019s a recipe for\u00a0skillet bread with cheese<\/a> that subs almond flour and flaxseed meal for traditional flour.<\/p>\n