People managing diabetes must be careful about the types of bread they eat. The carbohydrates in bread can alter blood sugar levels, which can be dangerous for people with insulin resistance. Because of this, many people with type 1 or type 2 diabetes consider bread “off limits.” This general prohibition can make diabetes management easier for some. However, what if you have diabetes but still want to eat bread? Bread is not taboo for a diabetes diet plan as long as you know what to look for. Below, you’ll find some tips about what to look for when browsing the bread aisle and what to avoid. We’ll also point you toward some of your local grocery store's best bread brand options. Carbohydrates play a crucial role in diabetes management because they directly impact blood sugar levels. Diabetes is a chronic medical condition characterized by elevated blood sugar levels due to insufficient insulin production (Type 1 diabetes) or the body's inability to use insulin effectively (type 2 diabetes). Carbohydrates are one of the three macronutrients found in food, along with proteins and fats, and they are the body's primary energy source. Carbohydrates are broken down into glucose during digestion, which is then absorbed into the bloodstream, causing blood glucose—or blood sugar—levels to rise. For people with diabetes, regulating blood glucose levels is crucial to preventing short-term and long-term complications. To manage sugar spikes, carbohydrate intake must be carefully monitored. This is typically done through carbohydrate counting, a method that helps individuals with diabetes estimate the amount of carbohydrates in their meals and adjust their insulin or medication doses accordingly. One key concept in diabetes management is the glycemic index (GI). The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a high GI, such as sugary drinks and white bread, cause a rapid spike in blood sugar, while low-GI foods, like whole grains and legumes, lead to a slower and more gradual increase. By choosing low-GI foods, individuals with diabetes can better control their blood sugar levels, helping to prevent sudden spikes and crashes. Carbohydrates are not the enemy in diabetes management; quality and quantity matter. A well-balanced diet with the right amount of carbohydrates and regular physical activity is essential for maintaining blood sugar control. Individualized meal plans, often created with a registered dietitian's (RDN) guidance, consider factors like age, gender, activity level, and medication regimen to ensure that carbohydrate intake aligns with an individual's specific needs. For individuals managing type 1 or type 2 diabetes, reading the ingredient list on the packaging of any store-bought bread is essential. Many types of bread are processed with added sugar or sweeteners like high fructose corn syrup. These ingredients are added to bread to make it tastier, but these substances can seriously affect blood glucose levels, posing a potential danger to people with diabetes. When buying bread at your local grocery store, look for these traits: 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. Whole wheat bread is made from 100% whole wheat flour containing the entire wheat kernel, including the bran, germ, and endosperm. On the other hand, whole-grain bread can be made from various whole grains, such as oats, barley, flax, quinoa, and wheat. It contains the whole kernel of multiple grains. Multi-grain bread, however, doesn't necessarily mean it's made from whole grains. “Multi-grain” means it contains multiple types of grains, which may or may not be whole. To make a healthy bread choice, individuals, especially those managing conditions like diabetes, should look for bread labeled "100% whole wheat" or "100% whole grain" to ensure they are getting the full nutritional benefits of whole grains. 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. Additionally, these types of bread are high-fiber, which promotes satiety and helps with weight management, a critical factor in diabetes management. Fiber Fiber content is another important component of carbohydrates in diabetes management. Fiber is found in foods like fruits, vegetables, whole grains, and legumes and benefits blood sugar control. It slows down glucose absorption, helping stabilize blood sugar levels and reduce post-meal spikes. Including high-fiber bread and other fiber-rich foods in the diet can also promote a feeling of fullness and aid in weight management, which is crucial for people with type 2 diabetes. When reading a Nutrition Facts label, look for bread with at least 3 grams of fiber per two-slice serving. Carbs and Calories In addition to fiber content and the ingredient list, scan a loaf of bread’s nutrition label for serving size and calorie content information. Counting calories is important for people managing diabetes, as it enables them to maintain better control over their blood sugar levels and achieve or maintain a healthy weight. By monitoring calorie intake, individuals can ensure they are not consuming excessive amounts of food, which can lead to weight gain and insulin resistance, a common issue in type 2 diabetes. Additionally, knowing the calorie content of meals and snacks allows for more precise insulin or medication dosing, helping to prevent both hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) episodes. You should also check a bread’s carbohydrate content to ensure it stays within your carb count. Carbohydrates, when consumed in excess, can affect blood sugar levels. Carb counting is a process in which a person managing diabetes works with a registered nutritionist or dietician to determine how many carbohydrates they should aim to eat per meal. This number will vary depending on the person. Aim to find bread containing 22 or fewer grams of carbs and 100 or fewer calories per serving (usually one slice of bread). This is generally considered a safe portion size for a single meal. Sprouted Grains In addition to whole wheat or whole grain bread, look for bread containing sprouted grains. While sprouted grain bread is not carb-free, these loaves are low-carb options that boast a wealth of nutritional value. Sprouted grain bread offers several health benefits for individuals managing diabetes. Unlike traditional bread made from flour, sprouted grain bread is made from whole grains that have started to germinate or sprout. This sprouting process enhances the nutritional profile by increasing nutrient bioavailability and reducing the carbohydrate content. As a result, sprouted grain bread often has a lower glycemic index (GI), which means it has a milder impact on blood sugar levels. Additionally, sprouted grains are typically higher in fiber, vitamins, and minerals, such as folate and magnesium, all of which can contribute to better blood sugar control and overall health. Fermented Bread Fermented bread, such as sourdough bread, can benefit individuals managing diabetes. The fermentation process involves the action of beneficial bacteria and yeasts, which break down some of the carbohydrates and gluten in the bread. This can result in bread with a lower glycemic index (GI) than non-fermented bread, meaning it has a gentler impact on blood sugar levels. Additionally, fermentation can enhance the bioavailability of certain nutrients, making them more easily absorbed by the body. Sourdough bread, in particular, is often easier for some people to digest, which can be beneficial for those with digestive issues related to diabetes. The bread aisle can be a tricky place for those managing diabetes. These brands are considered among the best low-carbohydrate options available. Whole Grain & Whole Wheat Sandwich Bread: Sprouted & Fermented Bread: Diabetes-Friendy Bagels: Low-Carb Tortillas: Gluten-Free Diabetes-Friendly Bread: You do not need to avoid bread while managing diabetes. The above options can easily fit into a healthy eating plan to prevent sugar spikes and excess calories. If you want additional assistance managing your type 1 or type 2 diabetes, book an online diabetes consult on Sesame to discuss your condition with a licensed health care provider. Sources: Carbohydrate Intake and Diabetes Management
Best Bread Options for Diabetes
FAQs
Best Bread for Diabetes? ›
In addition to whole wheat or whole grain bread, look for bread containing sprouted grains. While sprouted grain bread is not carb-free, these loaves are low-carb options that boast a wealth of nutritional value. Sprouted grain bread offers several health benefits for individuals managing diabetes.
What is the best bread to eat if you are diabetic? ›In addition to whole wheat or whole grain bread, look for bread containing sprouted grains. While sprouted grain bread is not carb-free, these loaves are low-carb options that boast a wealth of nutritional value. Sprouted grain bread offers several health benefits for individuals managing diabetes.
What bread does not raise blood sugar? ›Sourdough bread is made through a slow fermentation process, which may cause this type of bread to raise blood sugar more slowly than other breads. As a result, sourdough bread could be a great choice for those with diabetes. Whole grain sourdough bread is the best sourdough bread for diabetics.
How many slices of bread can a type 2 diabetic eat? ›Choose bread with a high fiber content, such as whole wheat bread, as this will help regulate blood sugar levels. 2. Portion control is key. Stick to one or two slices of bread per meal to avoid consuming too many carbohydrates at once.
What is a good substitute for bread for diabetics? ›- Lettuce wraps. A good substitute for pita bread or tortilla wraps is lettuce. ...
- Portobello mushroom buns. Large portobello mushrooms can be cooked and used like burger buns. ...
- Bell pepper sandwich. ...
- Cucumber sub. ...
- Aubergine roll ups. ...
- Almond bread.
“Sourdough bread has similar amounts of calories and fiber to white bread, but it is lower in sugar and also higher in protein,” says Sassos.
Is peanut butter good for diabetics? ›Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
Are bananas good for diabetics? ›Bananas are a delicious, nutritious and affordable food for everyone, including those with diabetes. Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health.
What is the lowest glycemic bread? ›Rye bread, multigrain bread, oat bread and sourdough bread are just a few of the lower glycemic index breads that can be used to substitute for more traditional white breads that have a much higher glycemic index.
Which carbs don't spike blood sugar? ›Carrots. These are considered non-starchy (as are string beans, tomatoes, mushrooms, peppers, broccoli, asparagus and cauliflower) and good in a diabetes diet. High-fiber grains. Farro, quinoa and barley keep sugars more stable than white rice or pasta.
What are the 5 worst foods for blood sugar? ›
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
Which pasta is better for diabetics? ›To make sure pasta is truly made from whole wheat, look for 100 percent durum whole-wheat flour as the first ingredient on the nutrition label. This will be the best option for diabetics.
Is there a bread that doesn't raise blood sugar? ›Sprouted grain bread wins the contest because it's high in fiber and protein, which means it won't have as much of an impact on your blood sugar levels.
Does toasting bread make it better for diabetics? ›Is toast better than bread for diabetics? Toast has been shown to have a lower glycemic index than bread that is untoasted. Although the difference isn't huge, toast has fewer carbohydrates than bread due to the chemical reaction that occurs.
What is the healthiest bread for diabetics? ›The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar.
What breakfast food is good for diabetics? ›High fiber options:
Oatmeal and other whole grain breads or cereals. Fruit, especially berries, apples, pears, avocado. Seeds like chia, flax, or hemp seeds.
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.