Breads that don't spike blood sugar are typically low in refined flour and high in fiber, like sprouted grain, whole grain (100% whole wheat, rye, barley), sourdough, pumpernickel, flaxseed, and oat bread, due to their complex carbs and nutrients that slow sugar absorption, with sprouted and sourdough often being excellent choices because of lower glycemic indexes (GI). Always check labels for added sugars and refined grains, opting for "100% whole" or "100% whole grain" options.
What is the best bread for people with diabetes?
What is the best bread for type 2 diabetes?
Swap: White bread for dense wholegrain/multigrain, pumpernickel and authentic sourdough bread. Why: Dense wholegrain/multigrain, pumpernickel and authentic sourdough breads are higher in fibre and low GI, so they digest more slowly contributing to satiety, helping people eat less.
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.
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.
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.
The top 10 low glycaemic index breads
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 to Avoid
The worst breads for someone with diabetes are made with refined carbohydrates, such as white flour. Processing grains to make white flour softens the texture, but it also strips away fiber, vitamins, and minerals and results in a higher glycemic index.
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.
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.
Conclusions: All three procedures investigated, freezing and defrosting, toasting from fresh, and toasting following freezing and defrosting, favourably altered the glucose response of the breads.
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:
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].
10 Worst Foods for Your Blood Sugar
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.
Those looking to try their hand at cooking bread alternatives can try almond bread. Almond bread is made using almond flour or ground almonds, which has a significantly lower carbohydrate value than wheat flour. Using eggs together with almond flour will help the bread to hold together.
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.
Healthier breads
Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.
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.
White bread contains approximately 13 grams of carbs per slice, which can cause a significant sugar spike. Consistently consuming refined carbohydrates like white bread can lead to chronic health issues, including insulin resistance. Moderate consumption can reduce the impact of white bread on your glucose levels.