The best breads for diabetics are high-fiber, whole-grain options like sprouted grain, whole rye, pumpernickel, or whole wheat, as these digest slower and prevent blood sugar spikes. Key things to look for are at least 3-5g of fiber and 5g of protein per slice, with 100% whole grain as the first ingredient and minimal added sugar, according to. Sourdough, barley, and oat breads are also excellent choices, focusing on low-Glycemic Index (GI) and nutrient-rich ingredients.
People with type 2 diabetes who want to include bread in a balanced diet should choose whole-grain varieties like whole wheat, whole oat, and whole rye, searching for loaves that offer 3 g of fiber per slice.
Choose wholemeal, wholegrain, brown or high fibre white bread. Try to include at least 3 servings throughout the day. Aim to include these foods with 2 of your meals daily.
Breads that do not spike blood sugar include low-GI breads such as pumpernickel, sourdough rye, sourdough wheat, and spelt multigrain. Be sure to read the label on breads from the store to avoid added sugars, or make your own bread to ensure the bread you are consuming only has the ingredients you want it to.
Look for Whole Grain on Labels
"People with diabetes who are on a limited income should still look for whole grain options, such as whole wheat, sprouted and rye breads," said Reed. Refined, processed breads—such as white bread—have excess calories and low nutritional value.
A Diabetes-Friendly Sandwich on Whole-Grain Bread
Whole-grain breads, which have more protein and fiber, are another good way to limit your carb count. Then you want to load up your sandwich with crunchy vegetables like romaine lettuce, tomato, cucumber, and onions.
Rye bread stands out as a great option for managing blood sugar levels. Whole grain rye bread has a low glycaemic index, with scores around 49, making it a solid choice for those looking to stabilise blood sugar [10].
Sourdough causes a slower rise in blood sugar compared to white or even some whole wheat breads. That's good news if you're managing diabetes or trying to avoid blood sugar spikes. And more good news – sourdough will also keep you feeling full loner, which can be helpful for anyone trying to cut down on snacking.
100% whole grain rye bread
100% Whole Grain Rye Bread has a GI range of 30-40, making it a smart choice for managing blood sugar. This range is much lower than that of white bread and even some other whole grain options.
How to shop for diabetes-friendly bread
Examples of the worst foods for diabetics include:
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
Toast has been shown to have a lower glycemic index than bread that is untoasted. The glycemic index of food is a measure of how a food impacts blood sugar – the higher the number the higher blood sugar will spike after eating that food.
Pita bread is a suitable choice for those with diabetes, especially when opting for whole wheat varieties. Of course as with any carbohydrate, moderation is key. The GI or glycemic index of pita is 57 making it a medium GI food.
Are crackers better than bread for diabetics? Cracker ingredients need to be carefully considered if you are diabetic. Some crackers are made with fiber-rich grains, but crackers without any fiber need to be avoided.
The top 10 low glycaemic index breads
The number one carb to avoid is added sugar, especially in sugary drinks like soda, sweet tea, and fruit juice, followed closely by refined grains (white bread, white rice, sugary cereals) and highly processed snacks (cookies, cakes, chips) because they offer little nutritional value, cause rapid blood sugar spikes, and contribute to health issues, making them "empty calories".
What healthy breads can you add to your diet?
To avoid blood sugar spikes, choose fiber-rich, minimally processed breads like sprouted grain, sourdough, whole grain rye, barley, or flaxseed, which digest slower than white bread. Look for options listing whole grains as the first ingredient and avoid refined flours and added sugars to promote steady energy release.
What is the best bread for people with diabetes?
Although fermentation reduces gluten levels, it doesn't completely eliminate it so sourdough bread is not suitable for those with celiac disease or gluten intolerance. Better Blood Sugar Control. Fermentation lowers the glycemic index of sourdough bread.
It's what gives toasted bread its nutty flavor, enticing aroma, and crispy texture. And toasting can reduce the glycemic index (GI) of bread slightly. A lower GI means that toasted bread might not spike your blood sugar as quickly as untoasted bread.
Diabetics can freely enjoy non-starchy vegetables (leafy greens, broccoli, peppers), lean proteins (fish, chicken, beans, tofu), healthy fats (avocado, nuts, olive oil), and some fruits (berries, apples, citrus) and whole grains (quinoa, oats) in moderation, focusing on whole foods, fiber, and portion control to manage blood sugar. Key is balancing meals around non-starchy veggies, choosing low-GI carbs, and limiting added sugars and refined grains.
Healthier breads
The healthiest breads at Coles generally fall into wholegrain, seeded, and low-carb/high-protein varieties, with standout options like Edwards Sourdough (organic, slow-fermented) and Coles Bakery High Fibre Low GI 7 Seeds & Grains offering excellent fibre, protein, and slow digestion. Look for breads with visible grains and seeds and minimal added sugar for best nutritional value, prioritizing wholemeal, rye, or sourdough.