Estimated reading time: 3 minutes
Living with lupus, an autoimmune disease, often means managing so many things at once: medications, diet, symptoms, and more. Inflammation, fatigue, and digestive issues are common symptoms that can be affected by what you eat. One food group that many people with lupus often navigate cautiously is carbohydrates, especially bread. But bread can still be a healthy part of your diet when living with lupus!
How to select the best bread for your lupus-friendly diet
1. Opt for Whole Grains
Whole grains are packed with fiber, vitamins, and minerals, which are essential for maintaining energy and digestive health, especially when fatigue is a concern for those with lupus. Whole-grain breads are less processed than refined white breads and contain the entire grain kernel, which helps regulate blood sugar levels and reduce inflammation. This is key for those living with lupus. Try to look for labels that say "100% whole grain" or "whole wheat." Avoid terms like "multigrain" or "wheat" unless they specify "100%" whole grain, as they can be misleading.
2. Check for Anti-Inflammatory Ingredients
Inflammation is a hallmark of lupus, and some breads may contain ingredients that help combat this, like omega-3 fatty acid rich foods. Look for breads that include ingredients like flaxseeds, chia seeds, or other omega-3-rich sources. Omega-3s have been shown to help reduce inflammation, which can be especially helpful in managing lupus symptoms.
3. Choose Lower Sugar and Sodium Options
Some breads contain added sugars and excess sodium, both of which can contribute to inflammation and cardiovascular problems. For people with lupus, it’s especially important to keep inflammation under control. Look for breads with no added sugars or sweeteners like high-fructose corn syrup, and check the sodium content. A good rule of thumb is to aim for bread with less than 200 mg of sodium per slice.
4. Choose Low-Glycemic Breads
Maintaining stable blood sugar levels can help reduce inflammation and prevent energy crashes. Low-glycemic index breads are digested more slowly, which keeps blood sugar stable. Breads made with whole grains, oats, barley, and legumes tend to be lower on the glycemic index. Opting for sprouted grain breads can also be helpful.
5. Consider Gluten-Free Alternatives (If Needed)
Though gluten doesn’t affect everyone with lupus, some people find that it exacerbates their symptoms. If you suspect gluten sensitivity, there are plenty of gluten-free options made from nutrient-dense grains like millet, quinoa, or amaranth. These options often provide similar fiber and nutrient content as whole-wheat bread.
A Dietitian's Top Bread Choices for Lupus
Or try making your own bread, I love to recommend this easy whole grain recipe.
The Bottom Line
When choosing breads at the grocery store when you have lupus, aim for whole grain or 100% whole wheat options to help manage inflammation and blood sugar control. Look for low-sodium and low-glycemic options to help manage energy levels too. By paying attention to labels and choosing bread wisely, you can still enjoy this staple food while supporting your overall health and minimizing lupus-related symptoms.
