Best breads for diabetics: 5 healthy options

Bread can be enjoyed with eggs, spreads, and cheese. It is a popular breakfast food, but if you are a diabetic, you may wonder if it can be consumed without spiking your blood sugar levels. Since breads have carbohydrates, they can raise the level of glucose in blood and increase the chances of diabetes-related complications. Does that mean you should not eat bread at all? Well, bread can be part of your healthy eating plan, but you just need to choose from the healthiest and best breads for diabetics!

Why is white bread bad for diabetics?

White bread is not ideal for diabetics because it is made from refined flour, which has a high glycemic index. “This means that it can cause a rapid spike in blood sugar levels after consumption,” explains endocrinologist Dr Mahesh Chavan. During the refining process, most of the fiber, vitamins, and minerals get removed. What is left is a product that gets quickly digested and absorbed, leading to a sharp rise in blood glucose levels. This can make blood sugar management more challenging for people with diabetes.

Indian bread, such as whole wheat roti or chapati, can be a better option in diabetes compared to white bread. “These breads are typically made from whole grain flour, which contains more fiber,” says the expert. Fiber helps in slowing down absorption of sugar by increasing gastric emptying time. However, the glycemic load should still be considered, as portion sizes and the type of flour used can have an impact blood sugar control.

What are the best breads for diabetics?

You can save the Indian flatbread for dinner, and go for these types of bread during the day:

1. Whole wheat bread

Go for whole grain bread like whole wheat or oats, as they have fiber, according to the American Diabetes Association. “Whole wheat bread is rich in fiber, which can help slow down sugar absorption into the bloodstream,” says Dr Chavan. The presence of fiber in whole wheat bread can also keep you fuller for longer, preventing overeating.

2. Multigrain bread

Multigrain bread is made from a combination of grains like whole wheat flour, oats, millet, flax seeds, water, yeast, and salt. They all contribute to a higher fiber content and a lower glycemic index. The variety of grains also provides a broader spectrum of nutrients.

3. Rye bread

During a 2022 study published in Frontiers in Nutrition, rye-based foods, including rye bread, was found to have a positive effect on insulin and glucose responses in the postprandial phase or the time after a meal. “Rye bread contains fiber, which can help in improving insulin sensitivity and controlling blood sugar levels,” says the expert.

4. Sourdough bread

During a March 2024 analysis published in the Critical Reviews In Food Science and Nutrition, researchers found that sourdough bread could help in reducing the increment of postprandial glycemia, a condition that happens when blood glucose levels shoot up right after a meal. The fermentation process in sourdough bread can reduce its glycemic index, making it slower to digest and less likely to cause a spike in blood sugar. “The natural acids in sourdough also slow down carbohydrate digestion,” says Dr Chavan.

5. Oat bread

During a 2011 study published in the Iranian Journal of Endocrinology and Metabolism, oat bread was found to be effective in reducing blood glucose. Oats are rich in beta-glucan, a type of soluble fiber that can help reduce cholesterol levels and manage blood sugar.

How to pair breads for diabetics?

Pairing breads for diabetics with high-protein and high-fiber foods can help further stabilise blood sugar levels. Here are some ideas:

• Eat whole wheat bread with lean protein like grilled chicken, and add a serving of leafy greens for fiber.
• Enjoy multigrain bread with avocado and some seeds or nuts for healthy fats and extra fiber.
• Rye bread can be served with smoked salmon or cottage cheese, and you can add some cucumber slices for crunch and nutrients.
• Sourdough bread can be topped with boiled eggs and a side of spinach or tomatoes for a nutrient-rich meal.
• Oat bread can be consumed with nut butter and sliced apples or berries for a balanced and satisfying snack.

“Diabetics can consume these breads in moderation, which means a typical serving size should be one to two slices,” says the expert.

Diabetics can eat breads, but looking for ingredients that will not raise blood sugar levels is important. Eating breads as part of a balanced diet rather than having them in isolation is better for people living with diabetes. Pairing them with protein, healthy fats, and fiber-rich vegetables can create meals that are not only satisfying, but also supportive of stable blood sugar levels.