The Best Bread for Diabetes: I Finally Found It!

I tested 20 most popular types of bread and how much they Spike blood sugar to help you decide which ones you should eat and which ones you should avoid if you live with diabetes here are the 20 breads we're gonna talk about today we have white bread whole wheat bread sourdough bread keto bread and much more now a lot of people including many Healthcare professionals will tell you that if you have diabetes you have to stay away from bread completely to be able to keep your blood sugar under control I don't agree with that at all most of the people who say that don't even have diabetes they don't have the first hand real life experience I'm not a doctor I'm not a nutritionist and this is by no means medical advice but I left with diabetes for 35 years I ate every type of bread out there many times and after eating it I tested my blood sugar with a glucose meter I know exactly what each type of bread does with my blood sugar now here are three simple rules I follow to make sure that I always choose the right bread for me and for my blood sugar rule number one I choose a bread that is low in carbs because carbs Spike my blood sugar rule number two I choose a bread that is high in fiber because I know that fiber slows down digestion and slows down any blood sugar spikes any bread with carb to fiber ratio around 5 or lower is a good bread for me and rule number three I choose a bread that has zero or very little sugar because sugar is what spikes my blood glucose the fastest that's not what we want but let's look at all the bread types I have here and talk about a few more tips you can follow to pick the right bread for yourself let's start with white bread the traditional white bread is made of flour yeast water sugar oil and salt these ingredients don't sound very healthy do they when we look at the label we see that this white bread has 49 carbs and 2 grams of fiber per 100 grams that's a carb to fiber ratio of 21. a lot more than five plus it has 5 grams of sugar and that's why I automatically avoid any kind of white bread I just don't eat it next is brown bread most people believe that brown bread is healthier and therefore better for diabetics than white bread but it really depends how your brown bread is made and what the exact ingredients are if the brown color is only achieved by molasses and the bread is high in sugar it can be just as bad if not worse as a traditional white bread on the other hand if the brown bread is made with a good amount of whole grain flour it can be more diabetes friendly than a traditional white bread so you need to look at the label we see that this particular brown bread has 46 carbs 4 grams of fiber and 3 grams of sugar per 100 grams that's better than the traditional white bread we looked at before but the carb to fiber ratio is at 11 which is still way too high for me it would spike my blood sugar way too fast remember I aim for carb to fiber ratio of around 5 or lower in emergency situations I would accept something between 5 and 8 but nothing more than that and that's why I would definitely avoid this brown bread next on the list is whole wheat bread whole wheat bread is generally a better option for diabetics than normal bread it's because whole wheat bread is made of fully intact wheat grains which have not been stripped out of fiber and that's very good but again it's not that simple the food companies know how to trick you they often make hole with bread and add lots of sugar in it to make it taste good we don't want any added sugar so again we need to look at the label this particular hobby the bread has 44 carbs and 6 grams of fiber that's a carb to fiber ratio of seven which is something I would be fine with if there was no other choice but there is a problem with this bread and that's the added sugar 5 grams of sugar per 100 grams although this bread is probably better than the previous two we looked at it would still Spike my blood sugar quite fast because of the added sugar so stay away from this find a better whole wheat bread next up we have multi-grain bread multigrain bread is a type of bread prepared with two or more types of grain this can include barley flax Millet oats whole wheat flour and any others the fact that the bread is multi-grain doesn't really tell us much unless we know what types of grain we are used what we're looking for here is kinds of grain that were not refined and they are rich in fiber now from my experience most multigrain breads tend to be a better choice than a traditional white or brown bread but oftentimes the words multi-grain is just another marketing trick of the big food industry the word multi-grain makes our brain think that this must be something healthy but it doesn't actually say anything about how heavily these grains are processed multigrain doesn't mean whole grain and that's a big difference when we go and look at the labels we will see that most multigrain breads are not that great this one for example has 48 carbs 5 grams of fiber that's carb to fiber ratio of nine and that's too high for me it shows us that these grains definitely have been processed to some extent but the good thing is that this bread doesn't have a lot of sugar only 1. 5 grams per 100 grams that's not too bad but still this particular bread will probably Spike my blood sugar very similar to the whole wheat bread we just look at and in the previous example and so I would probably stay away from it next we have whole grain bread like whole wheat bread whole grain bread is made up of fully intact grains this can include barley brown rice oats and others not only wheat all of these are rich in fiber vitamins and minerals in general whole grain bread is usually one of the most broad sugar friendly options you can find in an average store this on the screen is a bread that I buy sometimes here in Switzerland it's an organic whole grain bread this one in particular has 40 carbs and 10 grams of fiber that's a car to fiber ratio of four that's perfect finally we have something below five this one also only has 1.

5 grams of sugar so all the values here are in check and based on my personal experience this bread spikes blood sugar very gently and very slowly compared to all the other bread we talked about before so I approve of this one a little side note before we go to the next bread if you haven't noticed it so far there are thousands of brands that sell bread in a store or on the Internet you can find a whole grain bread just like this one that I showed in the previous example it's perfect and you can also find a whole grain bread from another brand with tons of added sugar which will spike your blood sugar a lot more that's why I always look at the back label with the actual nutritional values next five types of bread on my list are baguette brioche or croissant ciabatta Focaccia and Cornbread we're gonna put all these types of bread in one basket and I will be done with this basket very quickly because this basket you should not touch these breads are even worse than a white bread they have absolutely no fiber they have a lot of added sugar and they will spike your blood sugar to the moon it's not food it's garbage now number 10 on my list is sourdough bread and this is where it's getting more interesting for diabetics because sourdough bread is made through a slow fermentation process which may cause this type of bread to raise blood sugar more slowly than other breads that's why sourdough bread can be a great option for diabetics if Done Right the fermentation process results in a formation of acetic acid which is the same ingredient that you can find in apple cider vinegar and if you watched my previous videos you might know that acetic acid has a beneficial effect on blood glucose levels specifically it does reduce blood sugar spikes after meals with carbohydrates now not all sourdough breads are created equal so again we need to look at the label this particular sourdough has 51 carbs and only 2 grams of fiber the Scarface fiber ratio of 23 and our goal is five so is this sourdough good or bad for our blood sugar well it will probably be better than a white bread if their nutritional labels look the same otherwise but with this specific sourdough the fermentation process and the acidic acid will not save us there is just not enough fiber in this bread and so it will send our blood sugar up very fast stay away from this sourdough we need to look for one with more fiber and less sugar next bread I want to show you is pumpernickel bread this one is prepared with Rye flour and yeast and it uses sourdough as the main ingredient pumpernickel bread has five times more fiber than a typical bread which is great and exactly what we're looking for and because it has sourdough in it Pumpernickel also contains acetic acid which we already know will further reduce blood sugar spikes after eating pumpernickel bread that all sounds amazing so let's look at the real life example let's look at the label and my real life experience with Pumpernickel this particular one has 47 carbs and 7 grams of fiber that's a carb to fiber ratio of seven that's a bit higher than what I would like to see but in this case I would actually be fine with it because this bread has only 0. 5 grams of sugar and I actually had extremely good experience with pumpernickel bread when I lived in the U. S it worked extremely well and my blood sugar was not spiking that much after eating it the truth is that this bread has a very specific robust taste so some people might not like it but I personally do so if you haven't tried pumpernickel bread yet give it a shot I diet moving on to Ezekiel Bread this is a type of whole grain bread that gets its name from an Asian formula found in the Bible it's made from sprouted whole grains like wheat Millet barley and spelled and legumes like beans soybeans or lentils these are all awesome ingredients plus it doesn't contain any refined flour or sugar look at that this particular Ezekiel Bread has 44 carbs 8 grams of fiber that's a carb to fiber ratio of 4.

5 and it has literally zero sugar this is perfect bread I personally found Ezekiel Bread one of the best options for my blood sugars it works extremely well for me it has a very slow glycemic response the blood sugar is spiking very gently and very slowly after eating Ezekiel bread plus it's full of healthy vitamins and minerals so I definitely approved this one now again Ezekiel Bread has a specific taste and texture it's not a sweet taste and sort of dense chewy texture you might not love it when it to eat it for the first time but I personally really like it by the way if you get the Ezekiel bread or any other sprouted bread be prepared that it goes bad very quickly you might need to eat it fast keep it in the fridge or even in the freezer if you want to store it for more than a couple days actually if your bread doesn't last long in room temperature it's usually a good bread it's like a rule of thumb now I still have seven more types of bread to get to and some of them are really amazing but before I do that I want to remind you that if you want to chat with me one-on-one or if you want to support me financially there are two ways you can do that the first option is booking a coaching session with me you can book 45 or 90 minutes at this link here the second option is much more affordable it's my patreon when you go to patreon. com type one talks and sign up you get access not only to me but also to all my bonus content and there are only 17 spots still available in my patreon VIP group don't miss out because once these are taken you won't be able able to join the OG VIP group ever again next on the list is rye bread rye bread is made with flour from Rye grain Rye grain is rich in various nutrients and has a lower glycemic index than wheat for example so rye bread is definitely an interesting option for diabetics now there are different kinds of rye bread some of them good some of them bad so as always we need to look at the label this particular rye bread has 48 carbs 6 grams of fiber that's a carb to fiber ratio of eight which is a bit higher than what I would like to see another problem with this specific rye bread is that it has almost 4 grams of sugar so I would stay away from this one but in general rye bread is always a viable option for me if I can't find anything better I would go for it there are different versions and you might be able to find a whole grain rye bread with more fiber and less sugar than this particular one and that will be more about sugar friendly next two types of bread on my list are pita bread and naan bread most of the time these are heavily processed very high in carbs and very low in fiber plus they are often used with all kinds of meals that are unhealthy in general and problematic for blood sugar control so I personally would stay very far from both pita bread and naan bread although I love Indian Cuisine don't get me wrong I have nothing against these breads nothing impersonal I just don't think they are particularly good for blood sugar control in their traditional form but the next two types of bread on my list are more interesting keto bread and protein bread and I put these two together because I see the term protein bread used more in Europe and the term keto bread used more in the U.