The Takeaway. 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.
Whole grain and whole wheat
The American Diabetes Association recommends looking for whole-grain bread free of added sugars or sweeteners. Whole wheat, whole grain, and multi-grain bread are three common types of bread with distinct differences.
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.
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
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.
Healthier bread choices
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?
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.
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.
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].
Supermarket loaves rated for health and taste:
Which Bread Types Make the Best Toast in your Toaster?
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.
Here are some bread substitutes to try
Corn, reduced-carb or whole-grain tortillas. Cheese wraps or cheese slices. Coconut wraps. Cauliflower bread.
Non-starchy vegetables like lettuce, cucumbers, broccoli, tomatoes, and green beans have a lot of fiber and very little carbohydrate, which results in a smaller impact on your blood glucose. Remember, these should make up half your plate according to the Diabetes Plate !
If you are avoiding bread in general, you can eat oatmeal with fruits, healthy pancakes with some fruits, an omlet with some fruits or grilled vegetables, some yogurt with granola and fruits or a filling smoothie bowl.
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