05 RYE BREAD -

Processed grains are decidedly not in vogue in some circles these days, thanks in part to the persistence of the low-carb brigade. But this idea is half-baked: fibrous whole grains – and rye in particular – are a great weapon for combatting type-2 diabetes, according to a 2018 study*.

German pumpernickel, made with coarsely ground rye, is the smartest pick, given that it packs roughly 7g fibre per 100g, compared to the 2-3g in wholemeal bread. And, flying in the face of your mum’s ‘brown is best’ refrain, Swedish scientists found that even processed white rye has a gentler effect on blood sugar than regular wholemeal*.