The Best Bread for Diabetics: Enjoy Carbs Without the Blood Sugar Spike
Plus a registered dietitian shares two nutrients you should pair your carbs with
It’s true that you have to keep a close eye on your carbohydrate intake when you have diabetes in order to keep your blood glucose levels steady. But that doesn’t mean you have to swear off bread entirely! Not all types of grains will affect your blood sugar in the same way, and the best types of bread for diabetics are easier to find than you may think.
“Bread isn’t completely off-limits for people with diabetes,” assures Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian and certified diabetes educator. “But the type of bread, portion size and what you eat it with can impact your blood sugar levels.” Here’s how to choose a tasty bread that won’t spike your blood sugar.
How the carbs in bread affect blood sugar
Carbohydrates are the primary fuel source for your body, so they’re a crucial part of a healthy diet—even when you have type 2 diabetes. However, it’s important to understand how different types of carbohydrates affect blood sugar.
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According to the American Diabetes Association, carbohydrates are broken down into glucose during digestion, which is absorbed into the bloodstream. The hormone insulin helps the cells use this glucose for energy. But in people with diabetes, the body doesn’t produce or use insulin as effectively, which leads to higher levels of glucose in the bloodstream.
“Individuals who have diabetes have a harder time managing blood sugar levels,” Routhenstein says. “Monitoring the type and amount of carbs you eat can help manage blood sugar levels and reduce the risk of complications like nerve damage, kidney disease and heart disease.”
Sugar, starch and fiber all play a role
There are three main types of carbohydrates: sugar, starches and fiber. Sugar and refined grains are simple carbohydrates, which means they’re digested quickly, causing a rapid spike in blood sugar. Complex carbohydrates, the kind of carbs found in whole grains, starchy vegetables and legumes, take longer to digest and provide a more slow-and-steady release of glucose into the bloodstream. Not only does this help to stabilize blood sugar, but it can also support better overall health for people with diabetes.
“Complex carbohydrates like whole grains contain fiber, which helps digest the sugar found in these carbohydrates more slowly, leading to a steadier rise in blood sugar,” Routhenstein says. “Whole grains are also good sources of fiber, vitamins, minerals and antioxidants that support heart health, gut health, and weight management—key areas of concern for many people with diabetes.”
The best bread for diabetics
Not all sandwich breads are created equal. “Choosing breads made with whole grains and ones that are high in fiber can help reduce blood sugar spikes compared to white or highly processed breads,” Routhenstein says. “Pairing it with healthy fat and protein can help buffer blood sugar rise by slowing down carbohydrate digestion.”
Read the ingredient list and nutrition facts carefully, and look for breads with minimal added sugars (especially high fructose corn syrup) and at least 3 grams of fiber per slice, she adds.
The best types of bread for diabetics are made with whole grains. This can include:
- Sprouted grain bread
- 100% whole wheat bread
- Oat bread
- Flaxseed bread
- Whole-wheat sourdough bread
Steer clear of eating white bread whenever you can, and watch for sneaky labels that can make some options appear healthier than they really are. For instance, some breads labeled as “wheat” or “multigrain” may actually be made with a blend of whole grains and refined white flour. To ensure you’re actually getting wheat flour and whole grains, look for breads that specifically say “100% whole wheat” or “100% whole grain.”
Two diabetic-friendly bread options to consider
Feeling overwhelmed in the grocery store? Routhenstein recommends the two brands as some of the best bread for diabetics: Food for Life Ezekiel Sprouted Whole Grain Bread and Silver Hills Bakery Multigrain Bread.
These breads “are high in fiber, contain whole grains and are lower on the glycemic index for optimal blood sugar control,” she says. “They also provide nutrients that support heart health, which is especially important since individuals with diabetes are at increased risk of heart disease.”
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