What type of bread to eat?

Here is a question I received recently from FOODPICKER.org

Question:

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change. Is rye bread or sourdough as good of an option as whole wheat?

Answer: 

Whole grain and fiber are keys when consuming bread or carbohydrates. Fiber helps move foods along the digestive tract and adds bulk to stool to speed its passage through the bowel and promote regular bowel movements. Fiber also delays sugar absorption, helping to better control blood sugar levels. Make sure to check out the nutritional label when buying bread products and look for whole grains in the ingredients and the amount of fiber present. Comparing nutrition labels of rye with whole grain bread for example will help you determine the fiber ratio. Typically rye has 1 g of fiber compared to 3+ g in whole wheat bread. Remember that bread is a carbohydrate, you will want to watch portion sizes and include it in your carbohydrate counting totals.  Generally, one slice of bread is 15 grams carbohydrate or 1 carbohydrate choice.

The goal for all Americans is to consume 25 to 35 grams of fiber per day. The best way to increase your fiber intake is to eat more of these fiber-rich foods:

• Fresh fruits and vegetables
• Cooked dried beans and peas
• Whole grain breads, cereals, and crackers
• Brown rice
• Bran products