Choosing the healthiest bread can be challenging for people with diabetes. The key is finding options that are low in carbohydrates, high in fiber, and have a low glycemic index. The glycemic index measures how quickly foods raise blood sugar. Foods with a high glycemic index can spike blood sugar levels dangerously high for diabetics.
What should diabetics look for in bread?
When shopping for bread, diabetics should look for these qualities:
- Fewer than 15 grams of carbohydrates per slice
- At least 3 grams of fiber per slice
- Low glycemic index (55 or less)
- 100% whole grains
- No added sugars
Breads meeting these guidelines will have less of an impact on blood sugar. They’ll also keep you feeling fuller longer thanks to the fiber and complex carbohydrates.
The 10 healthiest breads for diabetics
Here are 10 great options that fit within diabetic nutrition guidelines:
1. Sprouted whole grain bread
Sprouted grain breads are made from whole grains that have started to sprout or germinate. This process increases nutrient absorption. Sprouted grain bread offers:
- About 15 grams net carbs per slice
- 4 grams of fiber per slice
- Low glycemic index around 51
Try: Food for Life Sprouted Whole Grain Bread
2. Seed and nut bread
Breads studded with seeds and nuts provide fiber, protein, and healthy fats. Look for options with:
- Around 17 grams net carbs per slice
- 5 grams of fiber per slice
- Low glycemic index around 45
Try: Dave’s Killer Bread Organic Seeded Whole Grain
3. 100% whole wheat bread
Made with all whole wheat flour, this classic option offers:
- About 15 grams net carbs per slice
- 3-4 grams of fiber per slice
- Low glycemic index around 50
Try: Ezekiel 4:9 Sprouted 100% Whole Wheat Bread
4. Low-carb wheat bread
Specialty low-carb breads cut the carbs substantially while boosting fiber. Expect around:
- 8-10 grams net carbs per slice
- 6 grams of fiber per slice
- Low glycemic index around 45
Try: Great Low Carb Bread Company Wheat Bread
5. Almond flour bread
With almond flour as the main ingredient, this bread is higher in protein and healthy fats. It provides:
- 4 grams net carbs per slice
- 2 grams fiber per slice
- Low glycemic index around 30
Try: Franz Keto Almond Flour Bread
6. Flaxseed bread
Flaxseed offers omega-3 fatty acids and fiber. Look for flax bread with:
- About 12 grams net carbs per slice
- 5 grams fiber per slice
- Low glycemic index around 50
Try: Manna Flax Bread
7. Coconut flour bread
Like almond flour bread, coconut flour bread is lower in carbs, higher in fiber. It has:
- Around 11 grams net carbs per slice
- 5 grams fiber per slice
- Low glycemic index around 45
Try: Julian Bakery Paleo Coconut Flour Bread
8. Chia bread
With its mix of chia and flaxseed, this bread offers an omega-3 punch and lots of fiber:
- About 13 grams net carbs per slice
- 5 grams fiber per slice
- Low glycemic index around 45
Try: Food for Life Ezekiel 4:9 Sprouted Grain Chia Bread
9. Pumpernickel bread
This hearty rye bread is low on the glycemic index scale with:
- About 14 grams net carbs per slice
- 2 grams fiber per slice
- Low glycemic index around 41
Try: Mestemacher Pumpernickel Bread
10. Sourdough bread
The fermentation process gives sourdough bread a lower glycemic index. Expect around:
- 15 grams net carbs per slice
- 1 gram fiber per slice
- Low glycemic index around 45
Try: Milton’s Craft Bakers Multigrain Sourdough
Healthy bread alternatives for diabetics
In addition to swapping traditional bread for a diabetic-friendly option, also consider these low-carb alternatives:
- Lettuce wraps
- Portobello mushroom buns
- Bell pepper slices
- Zucchini spirals or slices
Tips for buying and eating bread with diabetes
Keep these tips in mind when selecting and enjoying bread:
- Check the nutrition facts, looking for at least 3 grams of fiber and under 15 grams net carbs per slice
- Buy breads made with 100% whole grains
- Avoid breads listing sugar in the first 3 ingredients
- Look for low glycemic index varieties like pumpernickel
- Enjoy bread alongside protein and healthy fats to balance your meal
- Opt for smaller slices and avoid eating multiple slices in one sitting
Sample meal plan with diabetic-friendly bread
Here’s a one day meal plan incorporating nutritious bread options:
Breakfast
- 2 slices sprouted whole grain toast with 2 tbsp peanut butter
- 1 cup Greek yogurt
- 1/2 grapefruit
Lunch
- Turkey and cheese lettuce wraps (4 leaves)
- 1 oz baked sweet potato chips
- 1 cup vegetable soup
Dinner
- 3 oz grilled salmon
- 1 cup roasted Brussels sprouts
- 1 slice flax bread
- Side salad with 2 tbsp balsamic vinaigrette
Snack
- 1 serving cottage cheese
- 1 oz almonds
The bottom line
Choosing nutritious bread is possible with diabetes! Look for options that are high in fiber, low in carbs and sugar, and have a low glycemic index. Pair bread with protein and healthy fat for balanced blood sugar control. With the right selections, bread can still be part of a healthy diabetes diet.