the best bread for diabetic

The Best Bread Diabetics or Anyone on A Diet!

Bread is loved by everyone and is almost essential in every diet around the world.  Bread is versatile and can be used for meals on the go…like a delicious turkey sandwich. And you are looking for the best bread for diabetics. You are in the right place. Keep reading!

But as most of you know, whether you have diabetes or you’re watching carbs for dieting purposes, bread can be totally out of the question when it comes to foods.

But is it really? What are the bread alternatives? I know for a fact that there are millions of diabetics out there no matter how much I beg they won’t give up on their bread. So instead of asking you to give up the bread I will give you some suggestions and teach you some basics about the bread.

The bread was invented in 8000 BC by Egyptians actually, so go blame Egyptians. Actually do not blame them because they ate a good kind of bread. They did not have all that great technology we have today to rip apart all the fiber and nutrition off of their grains. We did it! Jokes aside guys here is a fact! there is a significant difference in how your body reacts to different types of bread. And yes all bread is nice because it is soft inside and crunchy outside. Yummy! Yep, typically, bread is high in sugar, too. Wheat flour is commonly used to make bread. As you eat, starch gets transformed to sugar. Actually, almost all bread incorporates additional ingredients and added sugars. Damn bread bakers use sugars that have been added to the dough to feed the fungus. This helps the process of rising to make it fluffy and make it taste better. Amounts of carbs in two pieces of white bread, for example, can be up to 160 calories, nearly 40 grams of carbohydrates, yet there may be only one gram of fiber, which means those two slices will cause your blood pressure to go to the sky in just 30 min. Why fiber is important? Not only does fiber slow digestion and reduce blood sugar spikes but also dietary fiber has the potential to help you lose weight and control diabetes by making you feel full faster and limiting your food intake.

Here is how they trick you. If you think that bread that is classified as multi-grain is healthy you better think again The term “multi-grain” only refers to the fact that it contains a variety of grains. To claim it is multigrain all you need is to have 1% of various grains. This does not mean the bread is composed entirely of whole grains as a result, multi-grain breads can still be excessively processed and lacking in nutrients and fiber.  Gluten-free bread might also pique your interest. But they are not any better either. Gluten is a protein, so when you remove it you are not really changing carb content.

Is brown bread any good? Many brown breads contain a lot of sugar actually and They’re made simply with brown food coloring to deceive you into believing that they are healthy!

How to choose good bread if you have diabetes?

Look at the nutrition labels to find the best bread for diabetics to stay on top of their diabetic diet! First, you need to find the total carbohydrate and then locate the fiber content. You’ll want to maintain your fiber and protein content high if you’re trying to lose weight and prevent blood sugar spikes if you have diabetes. Go for a carb to fiber ratio of often-to-one or even better if you go 5 to 1 ratio. Bread has 10 grams of carbohydrates. should include at least 1-2 grams of fiber.

So what bread has the optimal carbohydrate-to-fiber ratio?  Begin with sourdough bread made from sprouted grains. Ezekiel bread, for example, is made from sprouted grains. instead of flour, Whole grains are used to make it, so it has a lot of nutrition. This kind of sprouting lowers the glycemic index of bread. So Sprouted bread, rather than the typical flour bread is the best.  Grains are also abundant in zinc, folate, iron, and magnesium just because sprouted bread is unprocessed, and they have a higher nutritional value. Another trick to know if the bread you are eating is healthy is this: If the bread you bought can wait at room temperature for more than 2 days without betting rotted trash that bread. Healthy bread goes bad quickly so either keep your healthy bread refrigerated or share with others and consume it quickly.

Next up are flax, chia, and almond seeds breads with flour will also give you a lot of fiber. Just make sure to look at the protein and fat content. Before making a choice, look at the nutrition label. They can be low in carbs but they may have high calories. The nutrients in 100 whole-grain breads are plentiful.

Wheat bread is a form of whole grain bread but it is less nutritious than some whole grains. So wheat bread may not be any better than any other processed bread. So look for whole-grain bread instead of wheat bread.

Sourdough Bread is one of the good bread if you have diabetes and can’t give up on eating bread. Because it is fermented for a long time, resulting in the formation of lactic acid which is the same main ingredient in vinegar which as you know has a beneficial effect on blood sugar control.  In studies, the least insulin response was produced with sourdough bread.

Another good bread if not the best bread for diabetics is Pumpernickel bread. It is a type of bread prepared with rye flour and yeast and used sourdough as well.  It will behave similarly to sourdough bread. Pumpernickel bread has 8 times more starch than other typical bread. To be sure though, check the nutrition label. it isn’t made up of molasses or other added sugars. Regardless of the bread, though, It is a good idea to have your bread with other healthy fats to reduce the chance of blood sugar spikes for example olive oil and avocado. So bottom line look for wholegrain bread, pumpernickel, sourdough, or sprouted grain bread. Avoid over enriched bread or white bread bagels etc.

The Best Bread For Diabetics You Can Buy Online or Local Grocery Store

And if you tried the bread types I mentioned and you do not like them try these low-carb bread options instead. Keep in mind this is NOT a sponsored blog, so the products I mention are because I have tried them and approve of the carb count for these bread. You can find the links in the description if you want a quick way of getting your hands on them.


  1. Sola Bread. This bread is delicious, soft, can be toasted, and best of all….only 2 grams of net carbs per serving. I promise this does not taste like cardboard, and you will thank me for this suggestion later. They even make a sweet version similar to the Hawaiian bread everyone seems to love.

I was able to pick this sliced bread at my local market, so you may be able to as well or click here to buy online.

  1. Sara Lee Delightful Healthy Multi-Grain Bread. With only 45 calories per slice and 15grams net carbs for two slices, this one made my list for sure. You can find this one easily in your local grocery store, and is priced just right for bread.


  1. Aunt Millie’s Live Carb Smart Bread. I’ve only seen this one online and in health food stores but it’s incredible. With only 1 gram of net carbs, you have to try it. IF you look at the nutrition label this bread is loaded with fibers. That is the trick! Is this the best bread for diabetics? You can try and decide for yourself.


  1. Joseph’s Bread. The Lavash flatbread is a great choice. This one has just 10 grams of net carbs and 100 calories for a whole lavash! You can make a wrap sandwich with this, and it’s hearty. It’s definitely not thin like a tortilla or similar wrap; it actually has substance and fills me up. Find this one at your local grocery store. The brand also makes tasty pita bread.


  1. Kiss My Keto brand Keto Bread. This sliced bread is on the expensive side but does boast a 5-star review. What makes this bread mind-blowing is that it has 0 net carbs! It also tastes good and has a great consistency. Unfortunately, this one can only be purchased online and I haven’t seen this one on the shelves in health food stores just yet. Let me know if you’ve seen this one. See the link in the description to get your first order and give it a try.


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Glucose support supplement

If you are doing your best, taking medications such as metformin, and still struggling in managing your blood sugars try SugarMD supplements. SugarMD Advanced Glucose Support, Super Berberine, and Neuropathy support may be all you need to help regulate your blood sugars and prevent diabetic complications.

I hope you can give one of these sliced bread options a try and please let me know what you think. Please share if you have any other suggestions, I’d love to hear from you. Now, go and enjoy that turkey sandwich maybe put some healthy fats like avocado on it.


Ahmet Ergin, MD

The Author of ” The Ultimate Diabetes Book” and founder of SugarMD Youtube Channel.




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