Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

Best Bread for Diabetes – Brands, Carbs, & Sugar

People with diabetes can still enjoy bread, and in this article we cover the best bread for diabetes.

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!

Some of the links in this post are affiliate links. This means if you decide to purchase them, I may earn a small commission at no extra cost to you.

best bread for diabetics graphic

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!

 As I discuss often, you can absolutely enjoy bread. When you eat bread, choose a type higher in:

  • Plant based fat
  • Fiber
  • Protein

Then, you should also combine it with other foods that offer fat, fiber, and protein: nut butter, avocado, eggs, etc.

bread aisle at whole foods best bread for diabetes

Best bread brands for diabetes

As you’d expect, there are many bread brands that offer diabetes-friendly options. We’ll cover which ones are my favorites below. 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.

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 actually enjoy keto bread? Personally, I don’t enjoy the taste or texture of these breads and thus do not recommend them.

best bread for diabetes sliced bread and loaves

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.

Carbs in 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 in a slice of bread?

The average slice of bread has anywhere from 12-20g carbohydrate. Some varieties have more and some have less.

Carbs in white bread

One slice of white bread contains 12g total carbohydrate, less than 1g fiber, and 2g protein.

Carbs in rye bread

A typical slice of rye bread has 16g total carbohydrate, 2g of fiber, and 1g protein.

Whole wheat bread carbs

Often the assumed best bread for diabetes, 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. The types we’ve chosen below are lower in sugar.

best bread for diabetes sliced white bread

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 depends on the type of flour used and other ingredients.

Does gluten free bread have carbs?

Gluten free breads have roughly the same amount of carbohydrate as their gluten-containing counterparts.

Carbs in gluten free bread

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.

sourdough bread best bread for diabetes

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.

sourdough french toast with blueberries and peanut butter

Best bread for diabetes

  1. Dave’s Killer Bread Organic Thin-sliced 21 Whole Grains And Seeds Bread
  2. Ezekiel 4:9 Original Bread
  3. Silver Hills Sprouted Power The Big 16
  4. Rudi’s 100% Whole Wheat Bread
  5. Nature’s Own 100% Whole Wheat
  6. Oroweat 100% Whole Wheat
  7. Pepperidge Farm Whole Grain Oatmeal Bread
  8. Schar Artisan Baker Multigrain Bread (gluten free)
  9. Genius Gluten Free Superpowered Super Seeded Farmhouse Bread
  10. Little Northern Bakehouse Gluten Free Grains & Seeds
  11. Simple Mills Artisan Bread Mix
  12. Soozy’s Grain Free Bread
  13. Dave’s Killer Bread Epic Everything Bagels
  14. O’Dough’s Whole Grain Bagel Thins
  15. Rudi’s Organic Multigrain Bagels
  16. Nature’s Own 100% Whole Wheat Hamburger Buns
  17. Dave’s Killer Bread Burger Buns Done Right
  18. Schar Gluten Free Ciabatta Rolls
  19. Sola Hot Dog Buns
  20. Angelic Bakehouse Whole Grain Hot Dog Buns
  21. Ezekiel 4:9 Sprouted Grain Hot Dog Buns
best breads for diabetes 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 Nature’s Own 100% Whole Wheat Oroweat 100% Whole Wheat Pepperidge Farm Whole Grain Oatmeal Bread Schar Artisan Baker Multigrain Bread (gluten free) Genius Gluten Free Superpowered Super Seeded Farmhouse Bread Little Northern Bakehouse Gluten Free Grains & Seeds Simple Mills Artisan Bread Mix Soozy’s Grain Free Bread

Best bread for Type 1 Diabetes and best bread for Type 2 Diabetes

An ideal bread for someone with type 1 or type 2 diabetes should 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…

best bread for diabetes type 1 type 2

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…

best whole grain bread for diabetes

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…

best gluten free breads for diabetes

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 carbohydrate compared to traditional breads.

best grain free bread for diabetes simple mills artisan bread mix soozys grain free bread

Best bagels for diabetes

Bagels are naturally higher in carbohydrate 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.

rudi's whole grain bagels odoughs bagel thins dave's killer bread bagels best bagels for diabetes

Best hamburger buns for diabetes

Just like bagels, hamburger buns by nature contain more carbohydrate than a typical slice of bread. Look for varities with more fiber and more protein.

best hamburger buns for diabetes nature's own whole wheat hamburger buns schar ciabatta rolls dave's killer bread hamburger buns

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!

angelic bakehouse hot dog buns sola hot dog buns ezekiel bread hot dog buns best hot dog buns for diabetes

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!

low carb bread alternatives brazi bites egglife egg white wraps

Best tortillas for diabetes

While not technically bread, tortillas are another topic related to bread that offers a lot of great options.

best tortillas for diabetes siete almond flour tortillas ohla grain free tortillas la tortilla factory low carb whole wheat tortillas

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!

best bread for diabetes download
best bread for diabetes

Looking for more diabetes recommendations? Check out these other great resources:

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14 Responses

  1. 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

  2. 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!

  3. 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!

  4. 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

  5. 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!

  6. 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!

  7. 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.

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