Best Bread For Diabetic Diet – Stop avoiding bread and start savoring it! I’ve broken down the best bread for diabetics so you can confidently add bread to your diabetes diet.
If you have type 2 diabetes, you may be concerned about whether or not to eat bread and keep your blood sugar under control. Many people believe that bread is a forbidden food only for diabetics and it is not true, as long as you choose the right bread.
Best Bread For Diabetic Diet
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Not all breads are created equal, especially when it comes to blood sugar control for people with diabetes. There are a few important things you will want to look for when choosing the perfect bread for you.
It’s the total carbohydrate content of bread, including fiber and other sugars. Pay attention to the serving size, because sometimes the serving is one portion, other times it is two portions.
Depending on how many carbs you should eat at one time (check with your diabetes care team if you’re not sure!), you may need to be careful about the bread you choose.
Often, sticking to 15-20 grams of carbs or less per loaf of bread is a good place to start. Choosing low-carb bread can help you enjoy sandwiches and toast without a blood sugar spike.
What Kind Of Bread Is Good For Diabetics?
Fiber is a carbohydrate that you can’t really digest. Foods high in fiber are good for managing blood sugar, as fiber can help lower blood glucose levels and help control blood sugar. Bread with 3 grams of fiber or more per serving is considered a good source of fiber.
If you look at low carb bread, you’ll probably see the term ‘net carbs.’ This term has no legal definition and is not used by the American Diabetes Association or the FDA. But many food manufacturers still include it. Now, let’s talk about what that means.
Fiber and starch. The reason for this is that it is assumed that cotton and wool fibers are not breathable
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Carbohydrates are broken down into sugars and used for energy. But here’s the thing, not all sugar alcohols are unhealthy. Some sugar alcohols are partially digested, so they may have less of an effect on blood sugar. Generally, the higher the net carbs, the more impact the food will have on your blood sugar. But some people still experience a spike in blood sugar from foods that contain alcohol. Now, look at the net carbs, but make sure you’re still focusing on total carbs and your blood sugar response.
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My preferred method of calculating net carbs, which I think is the best way to show how a food will affect blood sugar, is to subtract all of the fiber, but half of the alcohol. Of course, remember, when counting carbs (and especially if you’re taking blood sugar-lowering medications or insulin) talk to your diabetes care team to see how they prefer to calculate net carbs when choosing which carb options to choose.
Just because bread is low carb, doesn’t mean its ingredients don’t matter. They still do. Using food labels to find the best products is important
When looking at the ingredients of your bread, you will often see terms like “whole wheat”, “whole grain”, or “fine grain”. When you choose bread with whole wheat or whole grains in the composition, the whole wheat has all the fiber and nutrients. Refined grains have had the grains and germs removed, extracting essential nutrients, vitamins, and fiber.
The best way to eat (and generally better for blood sugar) in most cases is to choose bread with whole grains.
Sourdough Bread & Diabetes
Don’t fall into the trap of brown bread, either! Most breads are colored brown and labeled “whole grain”, when they contain refined grains. Be careful in the grocery store and look for the words “100% whole grain” or “whole” in the ingredients label.
Bfree’s whole grain sandwich is gluten, dairy, and soy-free as well as vegan, kosher, and GMO-free. They check a lot of boxes for people who need to avoid certain foods while being tasty and low carb.
Benefits: One serving has 6 grams of fiber and 4 grams of protein. So while it’s low carb, this bread also has the numbers to keep you full and satisfied.
Cons: Each portion comes in at 100 calories, which can be high depending on the portions you eat and your energy needs. One serving provides 8% of your DV for sodium, which isn’t a big concern unless you’re limiting your salt intake.
Low Carb Breads That Are Actually Worth Buying
Ezekiel Bread uses organic whole grains and sprouted seeds to create a bread that is rich in flavor and texture. Whole grains can help you absorb more nutrients by breaking down natural phytates, which block the absorption of nutrients like iron, vitamin C and zinc. It can also be easily digested, so your stomach can tolerate this bread better than whole grain breads.
Pros: With 6 different grains and legumes used to make this bread, it’s a complete source of plant-based protein. With 80 calories and 5 grams of protein, this bread can keep you full and satisfied without adding too many calories to your diet.
Cons: At 12 grams of net carbs per serving, using two servings per sandwich and adding other carbs to the meal can be too high in carbohydrates per serving, depending on your meal plan.
This power-packed sliced bread from Dave’s Killer Bread is chock-full of amazing nutrients, whole grains, and omega-3 fatty acids. By including flaxseed whole and ground, each piece has 240 mg of ALA-omega 3 acid, which can help reduce inflammation associated with diabetes.
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Pros: Each serving is low in calories, low in sodium, and has 3g of protein and fiber. What’s not to love about that?
Another sprouted grain bread, Angelic Bakehouse 7-grain bread uses whole grains, quinoa, rice, oat flakes, barley, safflower, and amaranth to give you your daily dose of ancient grains.
Benefits: With 5 grams of protein and 3g of fiber per slice, the digestion of sugar from bread will be slower and more stable than bread with less protein and fiber.
Cons: At 14 grams of net carbs per portion, it can mean that having a sandwich with other carb foods, leads to more blood sugar than you’d like.
Bread And Diabetes: Nutrition And Options
The usual sweet and sugary bread has become a carb! This cinnamon raisin bread from Base Culture allows you to enjoy the taste of whole wheat bread without blood sugar. It also contains grains, gluten, and dairy for anyone who needs to avoid those specific ingredients.
Pros: This low-carb bread is keto-friendly and made with zero artificial sweeteners. At just 6 carbs per serving, you can enjoy a portion (or even 2) and still feel confident while managing your diabetes.
Cons: This bread is higher in fat than most other breads, coming in at 5 grams per slice, although most of the fat is heart-healthy.
This Solar Gold Sandwich Bread is a favorite of many carb or keto eaters. With only 2 grams of net carbs, you can safely add more carbohydrates to your meal regardless of your blood sugar levels.
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Pros: Sweetened with stevia, this bread has no added sugar, but still has a little taste that “regular” bread has. With only 70 calories per serving, it’s a great low-cal option!
Truly a carb-free bread, Julian Bakery Keto Thin Breadis perfect for a delicious breakfast treat like French toast or making butter and jelly. The texture is closer to a pound cake than a light and airy sandwich bread.
The list of ingredients is short, including mostly almond flour, eggs, butter, and cheese. It is 100% wheat and gluten free as well as GMO.
Pros: At zero calories and 8 grams of protein, you’re free to fill the rest of your diabetic meals with healthy carbs like fruit, cruciferous vegetables, or legumes without worrying about spiking your blood sugar.
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Cons: At 140 calories per slice and 12 grams of fat, this bread may not fit everyone’s nutritional goals. Because it’s cake-like, this carb bread probably won’t go well with sandwiches or toast.
Another zero-carb bread, Kiss My Keto Bread actually has 5 grams of carbs, but 5 grams of fiber makes it a net carb. This is a low calorie keto bread with only 60 calories per slice and 4 grams of fat, which may be good for some people.
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