When navigating the world of bread, folks living with diabetes have always been told to tread carefully. The set of diseases resulting from high blood sugar is fairly well-understood, but the topic of bread is one area where things aren't so cut and dry.
Some diabetics have sworn off bread for life, while others choose to moderate their intake while closely monitoring their reaction.
What the science clearly shows, however, is that certain types of bread are safer for diabetics to the consumer, and there are even some loaves that can provide important health benefits.
We're going to share with you the kinds of bread that are diabetes-friendly, and a few others that should probably be left on the shelf.
Bread = Sugar?
You're probably wondering what a slice of bread has anything to do with sugar, so let's break it down.
Harvard Health gives us a basic blueprint on how this works.
No matter what type of carbohydrate we consume, our body converts that organic material into sugars, i.e. glucose. The pancreas then produces a hormone called insulin, which tells our body's cells to absorb the glucose and convert it to energy.
Type 2 Diabetes is diagnosed when the body stops responding to insulin, causing problems with with blood glucose levels being too high because of unsupervised blood glucose just floating around with no insulin to move that glucose from the blood into the cells to actually be used for energy. With Type 1 Diabetes, insulin isn't produced at all, causing the same problem.
So while it may not be as dangerous as candy or soda, bread does have a significant impact on blood sugar for diabetics, and those with the condition need to proceed with care.
Different Bread Types
Not all bread has an equal impact on the body's blood sugar levels, and diabetics should follow a few basic guidelines to ensure their health and safety.
One basic metric to follow is the glycemic index, or GI, which gives us an idea of how quickly the sugars from food are absorbed into the bloodstream. The higher the GI, the faster our blood sugar is raised and stays at a high level for a longer period.
The GI goes from zero to 100, and diabetics should be aware of the upper range of the scale.
- Pumpernickel bread: 41 – 46
- Buckwheat bread: 45 - 47
- Sourdough bread: 52 – 54
- Sunflower and Barley bread: 55 - 58
- Spelt bread: 55 – 66
- Linseed bread: 55 - 59
- Dark Rye bread: 56 -68
- Light Rye bread: 66 - 70
- Whole Wheat: 72 – 75
- White Flour: 74 – 77
- Pita bread: 55 - 59
- Whole grain bread: 50 - 53
- Multi-grain bread: 60 - 62
Darker, more complex, hearty grains are going to be better for maintaining stable blood sugar, while the lighter processed grains with fewer real ingredients will be worse.
Notice that whole wheat bread isn't always healthier, even if the labels make that claim. These products may have more nutrients per slice, but the effects on blood sugar are ultimately the same as the white bread counterparts.
Diabetics should look out for added ingredients that are often slipped into the nutritional information panel, like added sugars/high fructose corn syrup/other sweeteners, binding agents and preservatives. These tend to be unnatural additives that can cause blood sugar spikes, so beware!
Always Avoid White Bread
Like we said earlier, white bread is going to be a no-go for any diabetics, and to be honest, anyone trying to be more health-conscious in general is going to want to steer clear as well.
The highly processed ingredients in these breads are absorbed rapidly into the blood and give us a massive blood sugar spike, only to leave us hungry again 30 minutes later.
Not only that, but producers often use hydrogenated vegetable oils to achieve a soft, squishy texture in their white bread, which may be tasty but also contain terrible, unnatural fats.
If you can mash a loaf of bread into a ball and bounce it off the floor, chances are you are dealing with a very unhealthy product, and diabetics especially should stay away.
Go Sprouted When Possible
According to an article from Good Housekeeping, the growing trend of sprouted grain bread is more than just hype, it's the real deal for health bread, with roots in science and nutrition.
The key here is the absence of processed flour, which is the common culprit found in white bread loaves, burger buns, pretzel snacks, and even those sneaky whole wheat products.
There are also numerous nutrients found in sprouted grains that are washed away in the flour production process, including essential amino acids, vitamins, and minerals.
"The process of sprouting grains before they're ground into flour seems to minimize the presence of phytic acid, which may make it a bit easier to digest your bread and absorb minerals like iron and calcium from it," says Jen McDaniel, founder of McDaniel Nutritional Therapy.
Diabetics will want to sample a few sprouted breads, since sprouted tends to be lower on the glycemic index and come packed with extra protein and fiber.
Just be warned that many companies use the "sprouted" label for marketing their products, while the bread itself only contains an unhealthy amount of refined flour.
It's always better to play it safe and read the ingredients list before making a purchase, especially since these breads can be a bit pricier and reach their expiration date fast.
Remember to look out for misleading ingredients like "enriched flour", since this means the natural nutrients have been stripped from the grain, with man-made additives reintroduced to boost up the nutritional facts panel. Don't be fooled!
A Better Bread Exists
We have all been in the position of browsing the grocery store aisles endlessly for the healthiest breads, and diabetics can relate to this somewhat stressful experience.
That's why we recommend picking a proven brand of bread and sticking with it, rather than jumping around from one brand to the next and not being able to see if a bread is positive affecting your health.
After years of formulation and experimenting, we have developed what we believe to be the best bread for diabetics on the market today.
Our Superfood Bread is completely free of the refined ingredients you find in most supermarket bread loaves, and instead uses almond flour, golden flaxseed, and psyllium husk to make it a complete nutrient powerhouse.
Only five other ingredients are found in our bread.
- Baking Powder
- Apple Cider Vinegar
- Organic Egg Whites
The final result is a bread packed with tons of protein, high fiber, and healthy fats – a combination that simply can't be found even in the "gluten-free, low-carbohydrate healthy breads" advertised at the store.
Our bread is easy to freeze and store, as well. It can last up to 6 months in the freezer and can be brought back to life at any time, meaning you don't have to worry about wasting food just because you're making an effort to control your serving size or portion sizes.
You don't have to compromise on taste, either. Diabetics are used to missing out on some of their favorite flavors, which shouldn't have to be the case.
Our Superfood Bread is said to taste like a mild, nutty sourdough, and the reviews speak for themselves! You can even make luxurious grilled cheese or cinnamon toast if you avoid the extra sugar and swap with monk fruit.
Weight Loss Goals
Many folks with diabetes are looking to lose weight and improve their quality of life overall. Science clearly states that a low-carb diet with higher protein and fat is an an excellent option for folks.
Again, most bread will prohibit a Paleo or Keto diet, but our Superfood Bread is worlds apart. It stands on its own as one of the best keto friendly bread available and can help anyone melt away those unwanted pounds, provided they keep an eye on calories.
Diabetics know that staying at a healthy weight can be challenging, especially when coupled with existing issues.
Each slice of Superfood Bread contains stellar nutrition:
- 2 net carbs
- 6 grams of protein
- 11 grams of healthy fats
- 9 grams of fiber
The hearty ingredients in our bread are also super satiating, meaning that it keeps you full for a long time after eating. No more snacking or grazing once you try this robust Superfood Bread. Plus, a high fiber bread makes your tummy happy, too.
Those struggling with diabetes may not want to go full keto without medical advice, but for simply dropping some excess weight, this bread is going to be a huge help.
Our Superfood Bread keeps blood sugar stable with a low glycemic index while allowing you to enjoy some of your favorite bread-based recipes. What could be better than that?
Life with diabetes can seem like a constant game of risk and reward, and when it comes to bread, the consequences can be dangerous.
That's why diabetics looking to improve overall health or even add variety to diabetes meal plans should look into our Superfood Bread, which delivers consistency, nutrition, and taste without uncertainty. If you don't believe us, ask your dietitian--they love us, too!
On top of all that, we deliver right to your door every week, making it virtually impossible that you'll ever be without excellent, healthy, and safe bread.!
If anyone in your life is struggling with blood sugar sensitivity or diabetes, you know how much of a pain it can be.
We want to make it as easy as possible to stick to a healthy diet and not deprive anyone of the foods they love, which is why we made worry-free bread to help make things just a little bit easier for diabetics and their families alike.