No bread truly "doesn't" affect blood sugar, but low-glycemic index (GI) breads made from 100% whole grains, sprouted grains, or low-carb ingredients like almond flour have a minimal impact, preventing rapid spikes. Top choices include sprouted grain (Ezekiel), whole grain rye, sourdough, barley, and flaxseed bread, which are high in fiber, protein, and complex carbs, slowing sugar absorption; always check labels for added sugars.
Sprouted Bread Ezekiel bread and the like can be great for people with diabetes. Instead of refined flour, these breads are made with whole grains that have begun to sprout. Traditional Pumpernickel Bread Made with rye flour and often wheat flour, pumpernickel bread can have a lower glycemic index.
What is the best bread for type 2 diabetes?
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].
They often instill fear about bread causing blood sugar levels to spike dangerously. While it's true that white bread, made with refined flour, can raise your blood sugar, knock you out of ketosis (if you are following a ketogenic diet), and should be avoided, not all bread is created equal.
What is the best bread for people with diabetes?
Anyone with diabetes might be surprised to learn certain foods minimally impact sugar levels, including: Carrots. These are considered non-starchy (as are string beans, tomatoes, mushrooms, peppers, broccoli, asparagus and cauliflower) and good in a diabetes diet. High-fiber grains.
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.
Wholemeal bread also contains more vitamins and minerals than many white breads, but has a higher glycemic index (GI) than whole grain breads. Benefits of eating whole wheat bread include: High in nutrients and fiber. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate.
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.
Their French Peasant Bread, Jewish Rye Bread, and Sourdough Bread are all free from added sugars, providing a wholesome option for those looking to maintain a healthy diet without unnecessary additives.
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.
The top 10 low glycaemic index breads
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.
Examples of complex carbs include starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils), and whole grains. Choose these carbs to get the most nutrition with the least impact on blood sugar.
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.
Whole wheat bread
The daily consumption of this delicious bread depends on your body goals. So if you're trying to maintain your current weight, you can consume up to 12 slices of whole wheat bread per day.
Sourdough bread offers several advantages for people with diabetes, thanks to its lower glycaemic index, better digestibility, and improved nutrient absorption. While it's not a free pass to eat unlimited bread, it can be a better choice than conventional options.
The healthiest breads in Australia are typically dense, whole grain, wholemeal, or rye loaves, especially those with visible grains/seeds and high fibre (over 6g/serve), as they offer better digestion and blood sugar control than white bread. Whole grain sourdough is a top choice due to fermentation benefits and added nutrients, but check labels to ensure it's genuinely wholegrain, not just white sourdough. Brands focusing on whole grains and seeds, like some from Bürgen or local bakeries, often provide superior nutrition.
While toasting alone has been shown to slightly lower the glycemic index of bread, both experts agreed that portion control and nutrient-dense bread varieties will always deliver bigger results.
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.
Examples of the worst foods for diabetics include:
8 Simple Snacks That Won't Spike Your Blood Sugar
Vegetables – Potatoes and corn are not recommended as they count as carbs. Iceberg lettuce is not as great either, because it's low in nutrients. If you've been advised low sodium, avoid canned vegetables, pickles. Veggies cooked with lots of added butter, cheese, or sauce could also be unhealthy choices.
Dinner ideas when you have diabetes