Is there a link between sourdough bread and diabetes? - BReD (2024)

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Is there a link between sourdough bread and diabetes? - BReD? ›

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.

People with diabetes can eat sourdough bread or any other bread that fits into their dietary plan. That said, because sourdough bread has a lower glycemic index than other bread varieties, it can be a particularly good choice if you're watching your blood sugar levels.

Choose whole-grain varieties — the first ingredient on the label should be “whole.” Examples include whole wheat, whole oat, and whole rye. Look for bread that contains at least 3 g of fiber per slice. If you're using two slices of bread to make a sandwich, make sure each slice has less than 100 calories.

Sourdough bread has a GI rating of 54 and a GL rating of 8, while bread made from white wheat flour has a GI rating of 71 and a GL rating of 9. This combination of a GI rating of 54 and a GL rating of 8 puts sourdough bread in a low GI category, according to international tables. Learn more about GI here.

Health benefits of sourdough. The type of flour used — all-purpose, whole wheat, rye — can affect the nutritional content of sourdough bread, says Wee. But generally speaking, sourdough bread is a healthy option and can be eaten regularly as part of a nutritious, balanced diet.

Whole wheat bread typically has a lower GI compared to white bread, making it a healthier option. Look for bread labeled as "100% whole wheat" to ensure you are getting the full nutritional benefits.

In short, no sourdough bread does not need sugar. What is this? It should consist of just flour, water, salt and of course sourdough starter (which is essentially flour and water). The yeast and bacteria in your sourdough starter actually feed off the sugar from the starches in the flour.

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.

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.

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.

Is sourdough bread inflammatory? ›

The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.

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.

Eggs are a nutritious choice for people with diabetes

Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 grams of high-quality protein, making eggs an excellent choice to include at meals and snacks.

Just remember that sourdough fermentation doesn't degrade gluten completely. So if you have celiac disease or non-celiac gluten sensitivity, it's best to avoid sourdough bread made from wheat, barley, or rye, all of which contain gluten.

Whole wheat sourdough bread is one of the healthiest types of sourdough breads. Any sourdough bread with whole grains is considered healthier to classic sourdough bread.

While sourdough bread is usually lower in gluten, it is not gluten-free. People with a gluten intolerance may find that sourdough is easier to digest, but people with celiac disease will likely still experience symptoms if they eat sourdough bread.

Sourdough bread doesn't contain sugar, while ordinary sandwich bread often does. Otherwise, the macronutrients depend on the kind of flour used. Whole wheat flour will generally contain more fiber than white flour. Enriched flour will also have vitamins and minerals to offer.

The bottom line. Sourdough is a healthier alternative to regular white or whole wheat bread. Although it has comparable nutrients, the lower phytate levels mean it is more digestible and nutritious. The prebiotics also help to keep your gut bacteria happy, and it may be less likely to spike blood sugar levels.

Sourdough wheat bread thus falls into a low GI food category level. One of the components of the traditional Mediterranean diet, wholemeal sourdough bread is part of a low GI diet.