One of the most common comments on our Facebook ads is people advising one another to give up bread for better blood sugar health. Bread is high in carbs. But some breads are better than others.

We know bread can be hard to give up. It’s a truly delicious food that we all want to enjoy. If you have blood sugar concerns, there are some breads that are better options than others for your blood sugar.

“People who are trying to support healthy blood sugar levels can absolutely still eat bread,” said registered dietitian nutritionist Samantha Peterson. “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 type of bread, how processed it is, portion size, and what it is paired with all make a difference.”

"People sometimes become so focused on avoiding carbohydrates that meals end up feeling restrictive, unsatisfying, or hard to maintain long-term. That can lead to more cravings, overeating later, or constantly thinking about food throughout the day,” she said.

That reflects the reality we see in our comments, where people say they have tried giving up bread, and it just hasn’t worked because they love it too much. When you try to give up a food rather than find a way to enjoy it that works for your blood sugar, it becomes a mythical forbidden fruit that you want more.  

“The best breads to choose are ones that are made with 100% whole or sprouted grains, which not only have fiber to blunt the blood sugar rise, but also contain magnesium, potassium, and phytonutrients which are protective for your heart,” said preventive cardiology dietitian Michelle Routhenstein.

Another great option is a sourdough wheat or rye loaf. Sourdough produces less blood glucose than regular bread — even whole wheat bread. In a study comparing sourdough to regular bread, subjects had lower blood sugar after their meals and lower insulin response eating sourdough than standard bread. The researchers pointed out that sourdough contains lactic acid that slows the digestion of starch. By making your sourdough with whole wheat or rye flour, you get an extra boost of blood sugar assistance. Rye is especially helpful with phenolic acid, high amounts of fiber, and its slow digestion rate. It is unlikely to spike blood sugar.

Pairing your bread with lean proteins and healthy fats can also help prevent blood sugar spikes. On the sweet side of things, you can add peanut or almond butter. For savory options, eggs and avocado, tuna salad, cottage cheese, turkey and more all work well to stop naked carbs from spiking your blood sugar.  

Banner image: Manish Jain via Pexels