If you have diabetes or are watching your blood sugar levels, it’s common to think you’ll need to give up many carbohydrates, including bread. But if you choose to enjoy the number-one bread to eat for blood sugar control, the pantry staple can still be part of your blood sugar-supporting diet.
Meet the experts: Samantha Peterson, M.S., R.D.N., a registered dietitian nutritionist and owner of Simply Wellness; Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished.
“People who are trying to support healthy blood sugar levels can absolutely still eat bread,” Samantha Peterson, M.S., R.D.N., a registered dietitian nutritionist and owner of Simply Wellness, previously told Prevention. “One of the biggest misconceptions around blood sugar management is that bread itself is automatically ‘bad.’ In reality, blood sugar response is influenced by a lot more than one single food.” The best breads to keep your blood sugar stable are high in fiber, made with whole grains or whole wheat, and have short, simple ingredient lists that don’t contain many fillers or processed ingredients.
So, what is the best one? The dietitians we spoke to agree that their top pick is a sprouted 100% whole grain bread. “Sprouting increases fiber and protein, makes nutrients like zinc more bioavailable, and can lead to a lower glycemic response than many other breads,” Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished, has explained. What’s more, if you’re able to find a sprouted bread, Peterson said there’s a good chance it will be less refined than other picks. “[It also] tends to be higher in fiber and made with grains that retain more texture and structure compared to standard white sandwich bread,” she added.
A hearty whole grain bread also naturally lends itself to an eating experience that supports healthy blood sugar levels. “Breads with more chew and structure often create a different eating experience altogether,” Peterson said. “People tend to slow down, build more of a meal around them, and feel less like they just ate something quick that barely registered, which can also help support a more balanced blood sugar response overall.”
Ultimately, if you choose a bread you find filling and satisfying and you’re enjoying it alongside foods that help keep blood sugar stable and contain fiber and protein, bread can be a delicious part of any diet that supports blood sugar management.
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