If you have diabetes, eating bread can be tricky. Look for bread with low sugar, no added sugars, and at least 3 grams of fiber per serving. To be safe, check your blood sugar before and after eating.

Is bread an option for people with diabetes?

Food might be a simple pleasure in life. It can be hard to figure out what to eat when you have diabetes. When you eat a lot of carbs, your blood sugar levels can rise.

There are carbohydrates in a lot of different foods, like bread, cereal, fruit, milk, veggies, and desserts. It's not possible, good, or even necessary to give up all carbs. What matters is that you know how many carbs you're eating and choose healthy foods.

A lot of breads have a lot of carbs. Some are made too much, have a lot of sugar, and are full of calories that don't do anything.

You can include healthier foods in a meal plan that makes you feel good. If you want to know which foods are best for managing your diabetes, this page might help.

How to make bread part of your meal plan

Before you decide which foods to buy and which ones to avoid, read the nutrition facts carefully.

Instead of white bread, the American Diabetes Association says to eat whole grain bread or 100% whole wheat bread. White bread is made with sugar and white flour that has been processed a lot.

How to Shop for Diabetes-Friendly Bread

Choose Whole Grains

When oats are refined, the bran (a fibrous outer layer) and the germ (a nutrient-dense core) are taken away, leaving only the endosperm, which is starchy. But the bran and germ are where most of the good things is.

Whole grain breads have all the parts of the grain in them and are a great source of fiber and B vitamins. The trouble is that not all breads that say they are whole-grain are really made from whole grains.

Don't Judge a Loaf By Its Color

There are different kinds of brown bread, and not all of them are made with whole grains. To be sure, read the labels and list of ingredients. Packages that say things like "made with whole wheat" or put words like "multigrain" or "wheat" in a big way don't always contain bread that is made with 100% whole grains. These terms may refer to foods that have some whole wheat in them, but they may also be mostly made with processed grains.

Zero In on the Ingredients List

You can check the list of ingredients to see if your loaf really does have whole grains. "Whole-wheat flour" or another grain that starts with "whole" (like whole oats) should be the first item. Stay away from breads that list "enriched wheat flour" or "wheat flour" as the first item. These words mean that the grains have been processed. Also, stay away from breads that have added tastes and preservatives or high-fructose corn syrup.

Check the Serving Size

One or two slices may be a serving size. Certain types of whole-grain bread that are thinner and lighter usually come with two slices. This makes them a good choice for a full-sized sandwich or a side dish with a meal that is already high in carbs. Bakery-style and specialty breads that are bigger usually come in slices, and each slice can have up to 22 grams of carbs. You don't have to stay away from these bigger loaves, but you might want to use one instead of two. They work best for open-face or half-size sandwiches, as well as for serving with soup or salad.

Know Your Numbers

It's also important to read the Nutrition Facts sticker on whole-grain or whole-wheat sandwich bread. Generally, try to find breads that have these things in each serving:

• ≤ 22g carb
• ≥ 3g fiber
• ≤ 200mg sodium

The Healthiest Types of Bread, According to a Dietitian

You can eat bread as part of a healthy diet, but some kinds are better for you than others.

People often put carbs high on their list of things they want to eat less of, and bread may be at the top of that list. Bread does have carbs, but carbs can be healthy if you don't have a reaction to wheat or gluten. If you do, look for other foods that are safe for you to eat.

For breakfast, I love toast. For lunch and dinner, I like bread as a side dish. For a filling snack, I like bread with avocado or nut butter. There are a lot of different kinds of bread, but most of the time you should choose whole-grain bread. The 2020-2025 Dietary Guidelines for Americans say that you should get 45% to 65% of your daily calories from carbs and that you should eat half of your grains as whole grains.

Whole grains give you fiber and vitamins and minerals that are good for you. Whole grains also have more fiber, which means they are less likely to cause blood sugar spikes and can help you feel fuller because fiber takes longer to digest. Now there are many healthy breads to pick from, which can make it hard to decide which one to buy. That's why I'm going to share some of my favorite healthy foods. This list should help you feel less stressed out when you're in the bread aisle.

1. Sprouted-Grain Bread

Sprout-grain bread is always in my freezer. Since it's made from whole grains, the protein and fiber will help you feel full. Sometimes it doesn't have any extra sugar and has less sodium.

In 2021, Food Science & Nutrition published a study that said sprouting grains makes them healthier by making more nutrients available, like some vitamins and minerals, and by making them more antioxidant.

Since sprouted-grain bread is a bit thick and chewy, I like it best for toast and not so much for sandwiches. Based on where you shop, you might find it in the freezer area or the bread aisle.

2. Whole-Wheat Bread

Though not as fancy as some of the other foods on this list, whole-wheat bread is always a good choice. I ate whole-wheat peanut butter and jelly sandwiches when I was a kid.

To choose a whole-wheat bread, look for one that has whole-wheat flour as the first ingredient. If whole-wheat flour is mentioned after wheat flour, then that is not whole-grain flour. Also, you should check the amount of sugar and salt. The 2020-2025 Dietary Guidelines for Americans say that you shouldn't eat more than 2,300 milligrams of salt a day, unless your doctor tells you to eat less, and that added sugar should make up less than 10% of your calories.

There is whole-wheat sandwich bread, naan bread, and pita bread. Making your own bread at home is a great way to make your house smell like fresh bread.

3. Sourdough Bread

You can probably find some sourdough bread at your grocery store that tastes just as good if you're not ready to start baking your own yet. Instead of yeast, flour and water are fermented to make sourdough. Bread may have more of some nutrients because of the cooking process. Most of the time, no sugar is added either.

Sourdough seems to be good for you in more ways than just giving you energy from the carbs in it. A study published in 2021 in Ecology, Microbiology, and Infectious Disease shows that sourdough has its own microbiome, which includes "good" bacteria. Eating sourdough can change the microbiome in our guts, which can help our digestion. A 2020 editorial review in Aging Clinical and Experimental Research says that sourdough bread made with whole grains might not raise blood sugar as much as other whole-grain breads.

4. Seeded Bread

Certain things, like seeds, are very good for you. A small amount of them contains a lot of good things for you, like fiber, protein, healthy fats, vitamins, minerals, and antioxidants. A 2022 study in Molecules found that they can also help lower cholesterol and aid in the fight against diabetes and cancer. If you like your bread crunchy, seeds can also help.

Before you buy seeded bread, make sure it's made with whole grains. If not, you can make your own. One of my favorite recipes is this Salad Whole-Grain Quick Bread. You could also make a Low-Carb Seeded Quick Bread with coconut flour, almond flour, and lots of seeds.

5. English Muffins

English muffins are in the bread line, even though they're not really bread. English muffins are great because they're smaller than bread, which is great if you're not hungry or trying to watch how many carbs you eat. You can still toast them or make a sandwich with them. Like with bread, look for English muffins that are made with whole grains and read the labels to see how much salt and sugar are added.

6. Banana Bread

It's true, I'm a chef, and I did just add banana bread to my list of healthy breads, thanks. There is more than one way to eat properly, and treats like banana bread can be a part of a healthy diet.

There are some banana cakes that have a lot of sugar, butter, and refined grains. However, quick breads like banana bread usually turn out great when they are made with whole grains, healthy fats, and a little less sugar. Our Zucchini Banana Bread and our Healthy Banana Bread will both help you stay healthy. I love cutting up a loaf of banana bread and freezing it (or making banana bread cookies) so I can grab a piece when I'm hungry.

These brands met our standards for nutrition and taste.

Best Soft Sandwich Bread

Sara Lee Classic 100% Whole Wheat

Serving: 1 slice

Cal 60, Carb 12g, Fiber 2g, Sodium 115mg

Best Thin-Sliced Bread

Pepperidge Farm Stone Ground 100% Whole Wheat

Serving: 1 slice

Cal 65, Carb 12g, Fiber 2g, Sodium 100mg

Best Multigrain Bread

Dave's Killer Bread 21 Whole Grains and Seeds

Serving: 1 slice

Cal 110, Carb 22g, Fiber 5g, Sodium 170mg

Best Classic Whole-Wheat

Arnold 100% Whole Wheat

Serving: 1 slice

Cal 110, Carb 21g, Fiber 3g, Sodium 170mg

Lesson Summary

For those with diabetes, incorporating bread into their meal plans can be a balancing act. It's essential to choose bread with low sugar content, no added sugars, and at least 3 grams of fiber per serving. Managing blood sugar levels by monitoring before and after bread consumption is also crucial.

When selecting bread, opt for whole grain or 100% whole wheat varieties instead of white bread, which is often processed and high in sugar. To ensure you're choosing diabetes-friendly bread, consider the following tips:

• Look for whole grains like oats, bran, and germ for fiber and nutrients.
• Read the ingredient list to verify whole-grain content and avoid processed grains.
• Check serving sizes to manage carb intake effectively.
• Review nutrition labels, aiming for breads with 22g or less of carbs, at least 3g of fiber, and 200mg or less of sodium per serving.

Some healthier bread options suitable for a diabetes diet include sprouted-grain bread, whole-wheat bread, sourdough bread, seeded bread, English muffins, and banana bread. Whole grains offer fiber and essential nutrients, aiding in managing blood sugar levels and promoting satiety.

Favorite healthy bread options recommended by a professional include:

• Sprouted-Grain Bread
• Whole-Wheat Bread
• Sourdough Bread
• Seeded Bread
• English Muffins
• Banana Bread

Moreover, there are specific brands that meet standards for nutrition and taste, such as:

• Sara Lee Classic 100% Whole Wheat for Best Soft Sandwich Bread
• Pepperidge Farm Stone Ground 100% Whole Wheat for Best Thin-Sliced Bread
• Dave's Killer Bread 21 Whole Grains and Seeds for Best Multigrain Bread
• Arnold 100% Whole Wheat for Best Classic Whole-Wheat Bread