What kind of Bread Can a Diabetic Eat? 9 Healthy Breads for Diabetic People 

Eating bread while having diabetes is so how tricky. Bread is the staple food of most countries. People think that for diabetics, it is better to remove bread from their diet. But it is not true; adding a healthy and controlled portion of bread helps manage diabetes faster. Choosing bread is also difficult as many products are available in the market. Here you’ll learn which type of bread should be eaten.

Bread and Diabetes

Loaves of bread contain a high amount of carbohydrates. Whole-grain loaves of bread contain high-fiber ingredients, such as oats and bran, which are usually the best option for people with diabetes.

Making bread at home is good; adding specific, diabetes-friendly ingredients that help reduce blood sugar levels.

It is good to check blood sugar after a meal, so choose food items that contain good-quality carbohydrates. Quality carbohydrates mean that they are low or medium on the glycemic index.

Glycemic Index (GI) and Bread

The glycemic index measures the effect of food carbohydrates on blood sugar levels. The three main categories of GI are low, medium, and high.

According to American Diabetes Association (ADA), GI is how foods raise blood sugar levels compared with a reference food, usually glucose.

Reference Point: 

Glucose is a reference point for the GI with a score of 100. 

White bread would score around 71.

Foods that do not contain carbohydrates: like meats, eggs, and fats, do not have a GI score.

  1. Low-glycemic foods: Score 55 or less.

It includes 100% ground whole-wheat or pumpernickel bread, oatmeal, pasta, sweet potato, corn, yam, lima beans, butter beans, peas, lentils, legumes, non-starchy vegetables and carrots, and most fruits.

  1. Medium-glycemic foods: Score 56 to 69.

It includes whole wheat, rye, pita bread, quick oats, brown, wild, or basmati rice couscous.

  1. High-glycemic foods: Score 70 or more and include:

It includes foods made with refined grains like white bread, bagels, pretzels, saltine crackers, breakfast cereals, white rice and rice pasta, popcorn, russet potatoes

Pumpkin, melon, and pineapple

The more processed or cooked a portion of food is, the more likely it is to have a high GI.

  • Low-GI Bread

Commercially-produced white bread is high on the GI index, but wholemeal bread can be lower on the GI scale.

  • Choosing Suitable Bread

Initially, choosing bread made of wholemeal or ground flour is good. It should be less processed because the lower the GI score, the less processed the flour.

  • Sugar In Yeast

When we use yeast in bread to rise, it needs some sugar to “feed” the yeast. Some commercially available bread loaves contain more sugar than is necessary to make the bread rise.

Add sugar when making bread at home, whether by hand or machine.

Read | Can Diabetics Eat Pasta?

9 Healthiest Bread for Diabetics to Eat

1. High Fiber, Low Carbs, and Whole Grain Bread

Ideal for health-conscious people. It is good, flavorsome, and complete bread. Choose bread made of 100 percent whole-wheat, whole-corn, whole rice, or lower carbs. 

Also, opt for low carbs, high-fiber tortillas. It contains half of the carbohydrates and two times the fiber of a typical bread. Pay attention to the calories it gives. 

Various studies have shown that soluble fiber slows the rate of digestion and lowers the spike in blood glucose after consuming food. For this reason, fiber is known to lower the GI index of any food item. Adding soluble fiber to bread helps people in managing their blood sugar.

Enjoy bread with scrambled eggs for breakfast or protein and vegetables for lunch.

2. Traditional Pumpernickel Bread

Rye flour is used for its formation, and some wheat flour is mixed. Also fermented with sourdough starter. It has a lower glycemic index. Loaves containing molasses should be avoided, which will increase the carbohydrate and sugar content.

3. Almond Flour Made with Chia and Flex Seeds

Almond flour gives you a lot of fiber, protein, and healthy fat. Almonds are rich in omega 3,and omega 6 fatty acids that are healthy fats and prevent heart disease. Be vigilant in checking labels, as loaves may also be higher in calories. 

For example, if a slice contains more than 100 calories, have one instead of two.

4. Organic Whole-Grain Bread

Many brands are now replacing organic ingredients with delicious and nutritious loaves. Some are sliced to make them thin to lower carbs per serving.

5. Sprouted Bread

 It combines sprouted legumes and grains, such as wheat, barley, millet, lentils, soybeans, spelled, and sometimes flax.

6. Ezekiel bread

Ezekiel bread, a sprouted bread, can be great for people with diabetes. These slices of bread are made of whole grains instead of flour, which have begun to sprout and have a lower glycemic response, according to a 2012 study in the Journal of Nutrition and Metabolism.

7. Gluten-Free Corn and Rice Breads

These gluten-free slices of bread are not always made with 100% whole grain. They’re best for people who have both diabetes and celiac disease.

8. Sourdough

Some people do not like the texture of whole-grain bread or other sprouted grains. Then they should try sourdough bread.

It is made up of slowly fermenting water and flour that yields wild yeasts or good bacteria to help the dough rise. Various research has been done on the benefits of fermented foods.

By eating these kinds of bread, the person gets good bacteria in their gut. It helps in healthy your immune system while reducing the risk of inflammation and allergies.

But most of the stores have sourdough bread that is processed. To get the most benefit from sourdough, buy it from a bakery or make your own.

 9. Multi-Grain Sandwich Bread

These are rich in carbs, including whole, unrefined grains rich in naturally occurring fibers. This bread is great in decreasing the impact of carbs on blood sugar. 

Look for the ingredients mentioned on it, like whole-grain wheat, oats, brown rice, quinoa, barley, buckwheat, and bran. 

Wheat flour has a higher GI index than whole grains, with a lower GI score. Whole grains are rich in nutrients like proteins, zinc, vitamin E, and much more.

Lower Glycemic index of Some Breads

  • Ezekiel Bread: 36.
  • Pumpernickel bread: 41-46.
  • Sourdough wheat bread: 54

Final Words:

Of course! Diabatic can surely enjoy eating bread made of different flour. Remember the serving size and labeled ingredients if you purchase from stores. Just choose and eat wisely in a controlled amount. Consult dietitians or doctors to help manage meals.


Does a Diabetic eat brown bread?

Yes! People with diabetes can enjoy eating brown bread or other bread. Include them in a controlled amount.

Which types of bread should be avoided by people with diabetes?

Avoid highly processed bread made of refined flour and contains a high amount of added sugar and raisins. Because all this fiber content is too low, vitamins and minerals get lost. Hence should be avoided.

Is it good to read labels while purchasing?

Yes. Because most products are misguiding. They do not contain the ingredient that the claims. So good to read the label before purchasing.

Related Articles:

Leave a Comment