People with diabetes can still enjoy bread, and in this article we cover the best bread for diabetes with key nutrient information and dietitian recommendations.
Want to know how to enjoy bread when you’re living with diabetes? Let’s talk about the best bread for diabetes and how to enjoy it!
As I often discuss, you can absolutely enjoy bread when you have diabetes. In fact, as a registered dietitian living with diabetes myself, I love bread and enjoy it all the time. Sometimes I want to enjoy plain old white bread, and sometimes I want to enjoy a heartier more blood sugar-friendly option. You can eat both types while living with diabetes. Let’s take a closer look at how to make the best choice to help manage your blood sugar while also enjoying the taste of a food we all love.
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What bread is good for diabetes?
Bread is one of the most commonly misunderstood foods for people with diabetes. Most people with diabetes assume they should not eat bread. This is not true! There are many blood sugar-friendly bread options out there.
Look for breads that offer one or more of the following:
- Protein: at least 2-4g /slice
- Fiber: at least 2g or more/slice
- Added sugar: <3-4g/slice
While we want to pay attention to total carbohydrates as well, how many grams we look for in each serving depends on the other nutrients, like fiber and protein, that are present.
And, if you opt for a less blood sugar-friendly bread option like white bread, or a high sugar bread, combine it with other foods that offer fat, fiber, and protein: nut butter, avocado, eggs, etc. And, you can also do this with plain white bread (or another lower-fiber bread). Add in quality sources of fiber and protein to enjoy with it to help prevent a blood sugar spike.
My top categories for bread picks as a diabetes dietitian
To jump to my bread brand picks for diabetes, click on a section below:
- Low glycemic bread
- Whole grain bread
- Gluten-free bread
- Grain-free bread
- Bagels
- Hamburger buns
- Hot dog buns
- Low-carb bread alternatives
- Tortillas
- Sandwich shop choices
Nutrition facts about bread and diabetes
Before we get to the best types of bread and best bread for diabetes, let’s look at the overall nutrition properties of bread. The carbohydrate in bread comes from starch, sugar, and fiber. The type of carbohydrate matters and does differ. Some breads have more fiber, which is what we want. But, some breads have less.
How many carbs are in a slice of bread?
- An average slice of bread: 12-20g carbohydrates – some varieties have more and some have less
- One slice of white bread: 12g total carbohydrate, less than 1g fiber, and 2g protein
- A typical slice of rye bread: 16g total carbohydrate, 2g of fiber, and 1g protein
- One slice of whole wheat bread: contains 15-20g carbohydrate, 1-3g fiber, and 3-5g protein.
Does bread have sugar?
Yes, bread does have some sugar in it. Some amount of sugar is needed for the baking process. Sugar in bread ranges from <1g-5g/slice depending on the brand and variety. Many brands add sugar, so this is something to pay attention to as well. The types we’ve chosen below are lower in sugar.
Whole wheat bread glycemic index v. white bread glycemic index
Many people consider the glycemic index of foods when choosing what to eat. For bread, it can be helpful but because bread is often consumed with other foods, it is not the only information to consider.
| Type of Bread | Glycemic Index |
|---|---|
| White bread | 100 |
| Whole wheat bread | 71 |
Both forms of bread are considered “high glycemic” foods. However, you can combine any form of bread with other forms of fiber and protein to reduce the overall glycemic impact.
Best bread brands for diabetes
As you’d expect, there are many bread brands that offer diabetes-friendly options. Many brands have options that are perfect for people with diabetes, while also having options that aren’t so great. It’s not really about the brand, but more about the individual qualities of each variety.
- Dave’s Killer Bread Organic Thin-sliced 21 Whole Grains And Seeds Bread
- Ezekiel 4:9 Original Bread
- Silver Hills Sprouted Power The Big 16
- Rudi’s 100% Whole Wheat Bread
- Hero Seeded Bread
- Nature’s Own 100% Whole Wheat
- Oroweat 100% Whole Wheat
- Pepperidge Farm Whole Grain Oatmeal Bread
- Schar Artisan Baker Multigrain Bread (gluten-free)
- Little Northern Bakehouse Gluten-Free Grains & Seeds
- Simple Mills Artisan Bread Mix
- Dave’s Killer Bread Epic Everything Bagels
- O’Dough’s Whole Grain Bagel Thins
- Rudi’s Organic Multigrain Bagels
- Nature’s Own 100% Whole Wheat Hamburger Buns
- Dave’s Killer Bread Burger Buns Done Right
- Schar Gluten Free Ciabatta Rolls
- Sola Hot Dog Buns
- Angelic Bakehouse Whole Grain Hot Dog Buns
- Ezekiel 4:9 Sprouted Grain Hot Dog Buns
Best low glycemic bread
An ideal bread for someone with type 1 or type 2 diabetes should be low glycemic and have plant-based fat, at least 2g fiber, and some protein. And, should still taste good and have great texture. These are a few of the best low-glycemic bread options, including the best bread for Type 1 Diabetes and the best bread for Type 2 Diabetes.
Dave’s Killer Bread Organic Thin-sliced 21 Whole Grains And Seeds Bread
Dave’s Killer Bread consistently offers breads higher in fiber and protein making them perfect for someone with diabetes. And, if you’re tempted to be worried about the sugar in the bread, it’s not as much of a concern because of the higher protein and fiber amounts.
- Nutrition for 1 slice:
- Total Carb: 13g
- Fiber: 2g
- Sugar: 3g
- Added Sugar: 3g
- Protein: 3g
Ezekiel 4:9 Original Bread
Ezekiel 4:9 Original Bread is commonly found in the frozen bread section of most grocery stores and has lots of hearty nuts and seeds which help make it a blood sugar friendly option. And, it’s super filling thanks to 3g fiber and 5g protein in each slice.
- Nutrition for 1 slice:
- Total Carb: 15g
- Fiber: 3g
- Sugar: 0g
- Added Sugar: 0g
- Protein: 5g
Silver Hills Sprouted Power The Big 16
One slice of Silver Hills Sprouted Power The Big 16 has 6g protein and 4g fiber! This means it will help keep you full and promote more stable blood sugars after you eat. Anytime I post about bread on social media, Silver Hills gets mentioned a lot in the comments as a crowd favorite!
- Nutrition for 1 slice:
- Total Carb: 18g
- Fiber: 4g
- Sugar: 1g
- Added Sugar: 1g
- Protein: 6g
Rudi’s 100% Whole Wheat Bread
If you’re looking for a classic whole wheat bread that checks all the blood sugar friendly boxes, Rudi’s 100% Whole Wheat Bread is a great option! And, the texture is super soft and fluffy.
- Nutrition for 1 slice:
- Total Carb: 20g
- Fiber: 3g
- Sugar: 2g
- Added Sugar: 2g
- Protein: 4g
Hero Seeded Bread
Hero Seeded Bread is a new to me brand that seems to have gotten the texture of high fiber bread down just right! And with 12g fiber/slice is low in net carbs. This is another brand that pops up a lot on social media as a growing favorite for people looking for blood sugar friendly bread options.
- Nutrition for 1 slice:
- Total Carb: 13g
- Fiber: 12g
- Sugar: 0g
- Added Sugar: 0g
- Protein: 6g
Best whole grain breads for diabetes
Most whole grain bread options are also low GI breads. Some of my favorites in addition to the ones I’ve listed above include…
Nature’s Own 100% Whole Wheat
For a more traditional-sized sandwich bread slice (smaller) Nature’s Own 100% Whole Wheat offers 2g fiber and 4g protein in each slice. This is my personal favorite for making sandwiches for my own kids.
- Nutrition for 1 slice:
- Total Carb: 11g
- Fiber: 2g
- Sugar: <1g
- Added Sugar: <1g
- Protein: 4g
Oroweat 100% Whole Wheat
For a larger slice of whole wheat sandwich bread, Oroweat 100% Whole Wheat tastes delicious and like other options contains 3g fiber and 4g protein/slice. It’s slightly higher in total carbohydrate than other options though, so keep that in mind.
- Nutrition for 1 slice:
- Total Carb: 21g
- Fiber: 3g
- Sugar: 3g
- Added Sugar: 2g
- Protein: 4g
Pepperidge Farm Whole Grain Oatmeal Bread
Pepperidge Farm Whole Grain Oatmeal Bread has a slightly different flavor profile thanks to the oatmeal and slightly more protein at 5g/slice. My husband loves this brand and has commented that it has a nice sweet flavor and is perfect for sandwiches.
- Nutrition for 1 slice:
- Total Carb: 20g
- Fiber: 3g
- Sugar: 4g
- Added Sugar: 3g
- Protein: 5g
Best gluten-free breads for diabetes
Gluten-free breads sometimes have a high glycemic impact if made with refined flours like rice and potato. There are many gluten-free whole grain options out there though… these are a few of my favorites…
Schar Artisan Baker Multigrain Bread
Schar Artisan Baker Multigrain Bread (gluten-free) has been my favorite gluten-free bread option for years. I have celiac disease and type 1 diabetes, so I love that Schar offers options that are both blood sugar-friendly and gluten-free!
- Nutrition for 1 slice:
- Total Carb: 14g
- Fiber: 2.5g
- Sugar: 2g
- Added Sugar: 1g
- Protein: 2g
Little Northern Bakehouse Gluten-Free Grains & Seeds
Little Northern Bakehouse Gluten-Free Grains & Seeds is another great blood sugar-friendly gluten-free option that offers 2g fiber/slice!
- Nutrition for 1 slice:
- Total Carb: 16g
- Fiber: 2g
- Sugar: 2g
- Added Sugar: 2g
- Protein: 1g
Udi’s Ancient Grain Omega Flax & Fiber Bread
Udi’s Ancient Grain Omega Flax & Fiber Bread is another personal gluten-free favorite for me! I love the texture and flavor, and my blood sugars seem to always respond well to this one. It is on the lower end of total carbohydrate compared to other gluten free breads as well!
- Nutrition for 1 slice:
- Total Carb: 12g
- Fiber: 3g
- Sugar: 1.5g
- Added Sugar: 1.5g
- Protein: 2.5g
Best grain-free breads for diabetes
Grain-free breads offer another option for people with diabetes and can’t be left out of a discussion on the best bread for diabetes. Grain-free breads tend to be higher in protein and fat and lower in carbohydrates compared to traditional breads.
Simple Mills Artisan Bread Mix
If you’re looking to make your own bread at home, I love the Simple Mills Artisan Bread Mix It’s higher in protein and lower in carbohydrates than other bread mixes, and it is delicious! I love to use it to make homemade focaccia bread!
- Nutrition for 1 serving:
- Total Carb: 12g
- Fiber: 2g
- Sugar: 1g
- Added Sugar: 0g
- Protein: 3g
Best bagels for diabetes
Bagels are naturally higher in carbohydrates than a slice of bread, but if you want to enjoy a bagel while living with diabetes, you absolutely can. Look for varieties (like the ones below) that are higher in protein and fiber, and pair it with an additional protein source.
Dave’s Killer Bread Epic Everything Bagels
Who doesn’t love a delicious everything bagel?? Dave’s Killer Bread Epic Everything Bagels have 13g protein and 5g fiber in each bagel. These are my top pick for flavored full sized bagels.
- Nutrition for 1 bagel:
- Total Carb: 44g
- Fiber: 5g
- Sugar: 4g
- Added Sugar: 4g
- Protein: 13g
O’Dough’s Whole Grain Bagel Thins
These O’Dough’s Bagel Thins have only 19g of carbohydrates and are gluten-free. If you’re looking for something that has the nutrition profile of a slice of bread, rather than a full bagel, these are a great option.
- Nutrition for 1 bagel thin:
- Total Carb: 19g
- Fiber: 3g
- Sugar: 0g
- Added Sugar: 0g
- Protein: 2g
Rudi’s Organic Multigrain Bagels
For a classic bagel, you can’t beat Rudi’s Organic Multigrain Bagels. Each bagel has 8g protein and 5g fiber and they’re quite fluffy.
- Nutrition for 1 bagel:
- Total Carb: 46g
- Fiber: 5g
- Sugar: 5g
- Added Sugar: 4g
- Protein: 8g
Best hamburger buns for diabetes
Just like bagels, hamburger buns by nature contain more carbohydrates than a typical slice of bread. Look for varities with more fiber and more protein.
Nature’s Own 100% Whole Wheat Hamburger Buns
Just like their sandwich bread counterparts, Nature’s Own 100% Whole Wheat Hamburger Buns are a good whole wheat option for people with diabetes. And, they have only 25g total carbohydrate for a full bun, with 3 of those grams being fiber.
- Nutrition for 1 bun:
- Total Carb: 25g
- Fiber: 3g
- Sugar: 3g
- Added Sugar: 3g
- Protein: 6g
Dave’s Killer Bread Burger Buns Done Right
Dave’s Killer Bread Burger Buns Done Right are just like their other bread products: loaded with nuts, seeds, and fiber. This ingredient combo makes them great for people with diabetes, and adds a rich flavor combo to your burgers and sandwiches.
- Nutrition for 1 bun:
- Total Carb: 21g
- Fiber: 2g
- Sugar: 2g
- Added Sugar: 2g
- Protein: 3g
Schar Gluten Free Ciabatta Rolls
I love using these Schar Gluten Free Ciabatta Rolls when I want a thick bread option for sandwiches… that doesn’t have as much carbohydrate as other brands. Each bun/roll has 32g total carbohydrate.
- Nutrition for 1 slice:
- Total Carb: 32g
- Fiber: 4g
- Sugar: 2g
- Added Sugar: 2g
- Protein: 2g
Best hot dog buns for diabetes
A blood sugar-friendly hot dog bun can be hard to find but the brands below offer some great hot dog bun options for diabetes!
Sola Hot Dog Buns
Sola is another brand that has mastered the low carb bread option. The Sola Hot Dog Buns flavor and texture are delicious with only 6g net carbs. And, you can even find their rolls at some Costco stores now!
- Nutrition for 1 bun:
- Total Carb: 24g
- Fiber: 18g
- Sugar: <1g
- Added Sugar: 0g
- Protein: 12g
Ezekiel 4:9 Sprouted Grain Hot Dog Buns
As mentioned above when we discussed sandwich breads, Ezekiel Bread is usually found in the frozen section. The Ezekiel 4:9 Sprouted Grain Hot Dog Buns are a great option for people with diabetes and perfect for all your hot dog bun needs.
- Nutrition for 1 bun:
- Total Carb: 34g
- Fiber: 6g
- Sugar: 1g
- Added Sugar: 1g
- Protein: 10g
Best low-carb bread alternatives
People with diabetes may also enjoy these bread alternatives. My personal favorite is using crunchy cold iceberg lettuce to replace a hamburger bun. Something about the hot and cold flavors mixed together is just so good! But, also remember, if you don’t actually enjoy these swaps and would rather eat traditional bread, that’s totally fine too!
Brazi Bites Brazilian Cheese Bread
As a dietitian living with diabetes and celiac disease, I always have a bag of Brazi Bites Brazilian Cheese Bread in my freezer. I love both the flavor and texture. After you bake them, they’re slightly crispy on the outside and incredibly soft inside.They have just 5g total carbohydrates per roll.
- Nutrition for 1 roll:
- Total Carb:5g
- Fiber: 0g
- Sugar: 0g
- Added Sugar: 0g
- Protein: 1g
EggLife Egg White Wraps
Egg white or egg-based wraps started to rise in popularity several years ago and EggLife Egg White Wraps has consistently been my favorite brand. They’ve mastered the texture and flavor for this category!
- Nutrition for 1 wrap:
- Total Carb: 0g
- Fiber: 0g
- Sugar: 0g
- Added Sugar: 0g
- Protein: 5g
Iceberg lettuce
Wrap your favorite hamburger in a lettuce wrap for a lower carb option. Carefully peel iceberg lettuce leaves from the head, rinse, and pat dry. If you have extras, store them in an airtight container with a paper towel in the fridge.
Bell pepper halves
While it’s not the exact same thing as a traditional sandwich, making a “pepper-wich” can be super refreshing on a hot day! Layer your favorite sandwich fillings in between two bell pepper halves.
Best tortillas for diabetes
While not technically bread, tortillas are another topic related to bread that offers a lot of great options.
Siete Almond Flour Tortillas
Almond flour tortillas crisp up so well in a pan and make the perfect quesadilla base! The Siete Almond Flour Tortillas are my favorite in this category.
- Nutrition for 1 tortilla:
- Total Carb: 10g
- Fiber: 2g
- Sugar: <1g
- Added Sugar: <1g
- Protein: 3g
OhLa grain-free tortillas
Similar to Siete tortillas, OhLa grain-free tortillas are a tasty lower-carb tortilla option for people with diabetes. They’re slightly thicker than the Siete almond flour tortillas.
- Nutrition for 1 tortilla:
- Total Carb: 12g
- Fiber: 1g
- Sugar: 2g
- Added Sugar: 2g
- Protein: 2g
LaTortilla Factory Low Carb Whole Wheat Tortillas
If you’re looking for a more traditional tortilla but lower carbohydrate, LaTortilla Factory Low Carb Whole Wheat Tortillas are one of the best products, in my opinion. The flavor is good, and the texture is soft and doesn’t break when rolled into tacos or other dishes.
- Nutrition for 1 tortilla:
- Total Carb: 11g
- Fiber: 8g
- Sugar: 0g
- Added Sugar: 0g
- Protein: 5g
Read more about what to look for in tortillas: Tortillas for Diabetes- Flour, Corn, Low Carb & More
Best breads for diabetes at Subway and other sandwich shops
When eating out, choose a whole grain bread that’s higher in fiber. I discuss specific options from several large restaurants in another post.
Best breads for diabetes download
Download my easy guide (with photos) to the best bread for diabetes!
Common Questions About the Best Bread for Diabetes
What’s your advice on gluten-free bread and diabetes?
There’s a common misconception that gluten-free bread is better for people with diabetes. It can be, but it also can be much worse. It’ll depend on the type of flour used and other ingredients.
Does gluten-free bread have carbs?
The carbs in gluten-free bread are roughly the same as their gluten-containing counterparts.
Is Ezekiel bread good for diabetes?
Yes! We’ll discuss more about Ezekiel bread below but it is a great option and one of the better breads for diabetes.
Is keto bread healthy?
This all depends on what’s in the bread and how it’s made. But, the more important question to ask is if you enjoy keto bread. I don’t enjoy the taste or texture of these breads and thus do not recommend them.
The types of carbohydrates in gluten-free bread are similar to wheat and rye-based breads: starch, sugar, and fiber. Many gluten-free breads are lower in fiber, but not all.
Is sourdough bread good for diabetes?
Sourdough bread has similar nutrients to yeast-leavened bread and it may offer better mineral absorption.
Carbs in sourdough bread
Research does suggest that the fermentation process that helps create sourdough bread, reduces the glycemic response when people with diabetes eat sourdough bread compared to traditional bread. This is also true for pumpernickel bread which uses a sourdough starter.
Try my Diabetes Friendly Sourdough French Toast.
Is pumpernickel bread good for diabetes?
Pumpernickel bread is a dense slightly sweet bread. It is made from rye flour using a sourdough starter. As mentioned above, bread made with a sourdough starter may have less of a glycemic impact on blood sugars for people with diabetes. You should still consider protein and fiber amounts when consuming pumpernickel bread though.
*Note: Because pumpernickel bread is made from rye, it should be avoided by people with celiac disease or gluten intolerance.
This post was updated from its original publish date in November 2021.
Looking for more diabetes recommendations? Check out these other great resources:
- 51 Best Packaged Snacks for People with Diabetes
- Top 11 Diabetes-Friendly Meal Delivery Services
- The 9 Best Protein Powders for Diabetes
- Top Diabetes-Friendly Fast Food Options
- List of Best Packaged Drinks for Diabetes
Sources
17 Responses
Thank you so much.
Struggling with what to eat as a type 2 to avoid adding more medication. Side effects from medication is absolutely horrible. Monitor is very helpful but I need to make better choices and your information is so helpful, can’t wait to try some new healthy products. Thank you
Fantastic Article!
I have been on the fence with going keto again (hard because I love all sweets and have an intolerance to substitutes) but do not look forward to the KETO “tasteless” breads!
This is such a wonderful guide so I can have a yummy bread and get the best impact out of it! Win Win! I think I will pickup some Ezekiel bread asap!
Sometimes I get overwhelmed when looking at the bread aisle. This article really breaks down how to choose what I need for myself. Thanks for all of this research so I can make the best decision!
Do you do consults as a registered dietitian? Zoom maybe or other internet based meeting?
Hi Jackie, No, I do not currently see clients one on one, but am happy to recommend some great colleagues. Please use the Contact form and I can email you their contact information.
Thank you for this great article. I am also a dietitian and diabetes educator. I just received the Better Homes & Gardens Bread publication from November of last year. I am going to see if I can learn to make my own sourdough bread! (My nephew’s wife was editor on this publication and she makes it for her family so looking forward to trying it and see how it effects my blood sugar! )
Karen Marschel, RDN LD CDCES
I am allergic to wheat also, so NOW what do I DO? Especially breads, pastas, etc? Can I do the plain Pepperidge Farm Oatmeal bread? Suggestions for other wheat free foods? Also, I miss cerealllllll! Sick of Oatmeal!
There’s lots of great gluten free breads on the market! One of my faves is Schar Multi-grain!
Hi! Great article. I’ve a question: what is your opinion of Sara Lee 45-Calorie bread? I noticed it’s lower on carbs than most. Thanks!
As long as it’s something you enjoy eating and fits within your nutrition plan recommended by your care team, it could be a good option for you.
I’ve checked a lot of this bread and there’s added sugar. Dave’s is the worst.
As I mention in the article, I’m not as concerned about added sugar in bread. I’m more concerned that it offers a protein and fiber source.
I loved the article. I recently got diagnosed as type 2. I was crushed to hear the news. My wife is also type 2 and she is helping me understand this disease. I am changing my diet. It’s great to know these articles are very helpful.
Thanks for the information. I like the Sara Lee’s Delightful Multi Grain bread.
Is there an english muffin that’s safe for diabetics? I didn’t see that in your list!
Most english muffins will be the same as having two pieces of toast, so if you need to count overall carbs, keep that in mind. The Dave’s Killer Bread Whole Grain English Muffins have 3g fiber and 6g protein in each one! Pair them with your fave protein source!
NO ONE MENTIONED CARBONAUT GLUTEN FREE BREAD ONE SLICE IS 16G FIBRE IS 15G LET ME KNOW WHAT YOU THINK ABOUT THIS BREAD