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.
Healthier breads
Unlike refined white bread, which can cause rapid spikes in blood sugar levels, whole grain, and whole wheat bread contain complex carbohydrates and fiber. These components slow down glucose absorption, leading to a more gradual and steady rise in blood sugar, making them a better choice for individuals with diabetes.
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.
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.
A 100% wholegrain is the best bread for those with both type 1 and type 2 diabetes, as it is not made with processed ingredients or additions such as sugar, and can help keep blood sugar levels stable.
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.
But a study published in the European Journal of Clinical Nutrition found that toasting bread can significantly lower its glycemic index—a measure of how your blood sugar rises in response to a certain food, with foods lower on the glycemic index being less likely to cause spikes associated with weight gain.
The whole wheat, calcium, and fiber found in ciabatta bread can aid in proper digestion, prevent type 2 diabetes, and promote bone health (although not all ciabatta is made from whole wheat).
Diabetic Biscuit
Whole-Grain Wraps and Tortillas Look for wraps that are 100 percent whole-wheat, whole-corn, whole-rice, or lower-carb (many contain non-GMO ingredients), or try a lower-carb, high-fiber tortilla: “It may have half the carbohydrates and twice the fiber of a typical slice of bread,” says Weiner.
Top 10 Healthiest Supermarket Breads (UK)
Fat slows down the absorption of carbs into the blood stream, which means dishes such as pizza, curry and fried fish and chips may take hours to affect your blood glucose levels. This can mean that when you administer your bolus insulin, it may have finished working before all the carbohydrate has been absorbed.
While sourdough fermentation reduces fructan levels through long, slow fermentation, ciabatta's own extended proofing and folding techniques also help reduce some fructans. Enzymes in the flour get more time to break down both gluten and fructans, making the bread more digestible than quick-rise breads.
The basic recommendations:
Eat high fibre starchy foods at each meal. These include: all types of bread – good choices include granary, rye, multigrain and pitta breads. potatoes – good choices include new potatoes, sweet potatoes and yams.
Eat a healthy breakfast
Your breakfast should include a balance of carbohydrates, protein, and healthy fats. Some good breakfast options for people with diabetes include oatmeal with nuts and berries, a vegetable omelet, or a smoothie with Greek yogurt and spinach.
Breads made with almond flour, coconut flour, chickpea flour, or added pea or soy protein contain fewer digestible carbohydrates per slice. They often have higher protein and fiber content, which helps prevent rapid spikes in blood sugar and keeps you feeling full for longer.
Butter contains high amounts of saturated fats, which, when consumed excessively, can raise your cholesterol levels. The American Diabetes Association suggests limiting your saturated fat intake to less than 10% of total daily calories.
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.
Top Brand Picks
While you can find numerous breads that meet our recommendations, here are a few brands you can try with confidence: Food for Life Ezekiel Breads, Dave's Killer Bread 21 Whole Grains and Seeds, Simple Kneads (gluten-free, contains oil), and Alvarado Street Bakery Sprouted Wheat Flax Seed Bread.
Warburtons - Sugar Free Wholemeal Bread - 800g.
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.
Multiple studies have pointed to the benefits of eating oily/fattier fish in improving heart health and even reducing issues related to diabetes. Tuna is an accessible and affordable way to get more fish into your diabetes diet—and it can be pretty delicious to boot.
Swap cookies and chocolate biscuits for plain biscuits such as rich tea or plain digestives made with sunflower oil instead of butter and palm oil.
Avoid eating too much processed meat such as sausages, corned beef, pies, pasties and bacon.