Best Bread for Blood Sugar

Best Bread for Blood Sugar

by Conlan Foy in Wildgrain Blog

By Lucy Yanckello, Ph.D.

Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

 

If you have high blood sugar or diabetes, bread can feel like one of the trickiest foods to navigate. While some types can spike your blood sugar quickly, others are much gentler on your body. Understanding which breads to choose - and why - can help you enjoy this everyday food without compromising your health. 

It is important to remember that this article is not medical advice; consult with your doctor or a registered dietician before making changes to your diet.

Can I eat bread if I have high blood sugar? What bread has no sugar?

Yes, you can eat bread if you have high blood sugar, but you need to be strategic about the type and portion. Breads to focus on when you have high blood sugar are low in glycemic index, high in fiber, made from whole or sprouted grains, and free from added sugar. 100% whole wheat breads, sprouted grain breads, sourdough breads, and multigrain breads are generally good choices, but be sure to read the label to make sure there is no added sugar. 

What kind of bread is ok for diabetics? 

When you have diabetes, it is important to take a few things into consideration when choosing the bread you are going to eat. Be sure to look for bread with no added sugars, at least three grams of fiber per serving, and made with whole-grains if possible. The American Diabetes association recommends choosing bread that is made with whole grains over white bread, as white bread is made from highly processed flour and contains added sugars. 

Does white bread increase blood sugar? Will whole wheat bread raise my blood sugar?

White bread has a glycemic index of 90 on a scale of 1 to 100, classifying it as a high GI food. GI is a scale that ranks carbohydrates based on how quickly they will raise blood sugar level – or how quickly the food is digested – with 1 being the lowest and 100 being the highest. This means that white bread will raise your blood sugar very quickly due to it being a high GI food. 

Whole wheat bread only has a GI of 65, making it a medium GI food. Low and medium GI foods are digested and absorbed slower than those with a high GI. This leads to a gradual increase in blood sugar and subsequently insulin levels, which is beneficial for managing and maintaining blood sugar levels. 

Which bread has the lowest glycemic index?

Types of bread with the lowest glycemic index includes pumpernickel with a GI of 41-56, sourdough rye with a GI of 48, sourdough wheat with a GI of 54, and spelt multi-grain with a GI of 54. Low-GI foods are considered to be under 55 on the GI scale. All breads that are low-GI are made with whole grains, increasing their fiber content, leading to slower digestion and a more gradual increase in blood sugar rather than the spike caused by high-GI foods. 

What bread is the worst for blood sugar?

White bread is generally considered the worst for blood sugar. Not only does it lack fiber and other essential nutrients due to the highly processed nature of the flour, but it also is considered to be a high-GI food, with a GI of 90. This means that it causes rapid spikes in blood sugar. 

What bread is best for blood sugar? What bread does not spike blood sugar?

The best bread for blood sugar is bread made with whole grains. 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. 

Is sourdough bread good for high blood sugar?

Sourdough bread is helpful for those with high blood sugar. The fermentation process in sourdough bread reduces the glycemic response, meaning it causes a slower and more gradual rise in blood sugar than white bread and even some wheat breads. Be sure to opt for sourdough rye or sourdough wheat breads that are made with whole grains for optimal blood sugar control.

Where can I buy the best fresh bread online?

At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, slow fermented 3-seed bread, and sourdough rye. Learn more about Wildgrain and our artisanal baking and cooking methods. 

About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Tags: Bread Healthy Eating Sourdough
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