Best Breads for Diabetes: 5 Types of Breads That Are Safe for People with Diabetes

People with diabetes need to be careful about their diet as certain foods can spike their blood sugar levels. Foods that are high in carbohydrates can spike your blood sugar levels. Carbohydrates are often present in foods such as desserts, cereals, milk, certain vegetables, and breads. Bread is an essential part of our daily diet and can be dangerous for people with type 1 or 2 diabetes. But worry no more! The American Diabetes Association recommends choosing healthier alternatives that include 100 percent whole grain bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here we have listed five breads that people with diabetes can include in their diet.

Whole wheat bread

A study published in Diabetes Care found that a high intake of whole grains is associated with a lower risk of type 2 diabetes. Whole grain bread is a good choice for people with diabetes. The study suggested that whole grain bread may improve insulin sensitivity, which helps regulate blood sugar levels effectively. Unlike white bread, which is made from refined flour and stripped of nutrients, whole grain bread retains the grain’s bran and germ, making it rich in fiber, vitamins, and minerals. Fiber is particularly important for people with diabetes because it slows the absorption of sugar, which prevents spikes in blood glucose levels.

Look for bread labeled “100 percent whole grain” to ensure you get the most benefits.

Sourdough bread

Sourdough bread is another great option for people with diabetes, due to its unique fermentation process. This process breaks down the starches in the dough, making it easier to digest and resulting in a lower glycemic index (GI) compared to regular white bread. The glycemic index is a measure of how quickly foods raise blood sugar levels, and foods with a lower GI are better for managing diabetes.

The natural acids in sourdough also help slow the digestion of carbohydrates, further stabilizing blood glucose levels.

Ezekiel Bread (Sprouted Grain Bread)

Ezekiel bread, also known as sprouted grain bread, is made from a combination of sprouted whole grains and legumes. Sprouting the grains before baking increases their nutrient content and reduces their glycemic impact. This bread is packed with fiber and protein, two crucial elements for managing diabetes.

A study published in the Journal of Nutrition and Metabolism has found that sprouted grain bread, such as Ezekiel bread, has a lower glycemic index than other breads, making it a suitable choice for people with diabetes. Its high fiber content helps slow the absorption of sugars, which reduces the risk of blood sugar spikes after meals.

Rye bread

Rye bread, especially whole grain rye bread, is another bread that should be part of your daily diet. Diet for people with diabetesRye is a whole grain with a high soluble fiber content, which helps regulate blood sugar levels by slowing down the digestion and absorption of carbohydrates. This bread also has a lower glycemic index compared to wheat bread, making it a better choice for managing diabetes.

According to a study published in the American Journal of Clinical Nutrition, whole grain rye bread may improve blood glucose control and insulin sensitivity in people with type 2 diabetes. The study reveals that rye bread produces a lower and more stable blood glucose response, which is beneficial for diabetes control.

Flaxseed bread

Flaxseed bread is rich in fiber and omega-3 fatty acids, making it a heart-healthy choice for people with diabetes. A study published in Nutrition Research showed that consuming flaxseed can improve insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes. The high fiber content helps slow down the digestion process, leading to more stable blood sugar levels. Flaxseeds are known for their anti-inflammatory properties, which can be beneficial in managing diabetes-related complications.

Including flaxseed bread in your diet not only helps control blood sugar, but also promotes overall heart health.