Supermarket Picks Breads

Goal

Promote effective diabetes self-management through smart shopping skills

Objectives

 Explain the difference between whole grain and refined grain  Determine the different effects of fiber  Determine what are health-promoting food choices based on the Nutrition Facts

Introduction

One of the challenges for people with diabetes is that they often hear that bread is a forbidden food. Bread can be part of any nutritious meal plan. Here are a few pointers to help select the right ones.

Time Activity Materials Needed Whole Grains Needed 3 SAY: minutes As we begin, I invite you to call out one or two challenges you have buying bread for you and your family. SAY:  For a diagram of a whole grain anatomy  What is whole grain? https://wholegrainscou o Explain that a grain is considered whole when it ncil.org/whole-grains- has the tree parts: 101/whats-whole-grain- o Bran- Antioxidants, B-vitamins and fiber refined-grain o Germ- B-vitamins, protein, minerals and healthy fats o Endosperm- carbohydrates, protein, some vitamins & minerals  What is refined grain? o The term refined grain is used when one or more of the three parts of the grain has been removed. Enrichment is a process where fewer than half of the original nutrients are added back to the grains. DO:  On the blackboard, write: o 12 grain o 15 grain o 100% whole grain o Made with whole grains ASK: www.lorenadrago.com

 Which of these breads is made with 100% whole grain?  When buying bread, select breads that lists “100% whole wheat flour” or “100% whole grain flour” first. Breads can be made from mixture of whole grains and refined grains. Packages displaying “good source of whole grains” or “rich in whole grains,” contain different amounts of whole grains. For example, the second ingredient in a multi-grain whole grain bread may only contain between 1 to 49 percent of whole grains. Multi-grain, 12- or 15-grain breads contain grains such as wheat, oats, or rye. They may or may not contain whole grains. Some may only contain refined grains. The nutrition facts label does not include the amount of whole grain in a product. You will find products displaying “good source of whole grains” or “rich in whole grains. “

Time Activity Materials Needed Needed Dietary Fibers  Bread List from Diabetes  ASK: Self-Management  Have you heard about fiber? What is fiber’s function? Magazine  SAY: (January/February o Breads labeled “excellent source of fiber” contain 2018) at least 5 grams of fiber per serving. Inulin, https://psv4.userapi.co polydextrose, cellulose are isolated fibers that m/c816325/u42342443 are not derived from the whole grain. Isolated 6/docs/728041b6bb83/ fibers help to alleviate constipation but do not Diabetes_Self- have the other properties of fiber which lower Management__January- the risk of heart disease and diabetes. Read the February_2018.pdf?extra ingredient list to find if your breads contain =BqLYagCwNqqWKBjask isolated fibers. Ov9-Rjmzv- QHgVbAggL_2Vzm3hCZB  DO KHzxu2fvPGgDMQ0yBJ6 o Make two copies of the bread list. sdprgYVc0gYnOZednZv o One set without the nutrition composition WLUmOADj1Sbeg6UUbV o One set with the nutrition composition. YmwSIqROpK5osqtetuG  Hand a copy of the list without the nutrition composition to hdPg the attendees.  SAY:  Look at the list of breads and select the breads that are high in fiber.  Review the answers. Check the amount of fiber on the nutrition facts panel.

Time Activity Materials Needed Needed Carbohydrate and Blood Glucose SAY: www.lorenadrago.com

 Carbohydrate is the nutrient in foods that have the most impact on blood glucose levels. The blood glucose rises in proportion to the amount of carbohydrate consumed and the amount of available insulin (endogenous/exogenous).  A 1-ounce of bread contain approximately 15 grams of carbohydrate. Read the Nutrition Facts label to determine the amount of carbohydrate per serving. The serving size varies by brand, for example 1 vs. 2 slices. DO:  Hand participants the bread list with the nutrient composition. Write on the blackboard o Oroweat 100% whole wheat o Pepperidge farm 100% whole wheat o Sara Lee 100% whole wheat Ask attendees to look at the total carbohydrate and fiber of these breads. Discuss the choices. Which one is best? Emphasize: breads should be selected based on their nutrient composition. Breads also contain sodium (100-300 mg per serving) and for those who restrict sodium, 2 slices of bread may contribute a significant amount of sodium. In general, select breads made with whole grains. Remember that although breads have carbohydrate, they can be included in the diet.  Other activities: o Have participants select bread with the: o Least amount of fiber o Highest amount of carbohydrates o Highest amount of sodium Have a discussion about balancing different options (i.e. when making a sandwich with high sodium breads use low-sodium fillings, i.e. sliced turkey instead of ham).