It’s difficult to imagine a French meal without a baguette, however, in people with prediabetes or type 2 diabetes, this reflex can result in a roller coaster of blood sugar, fatigue and repeated cravings. Many end up demonizing bread, or even avoiding it altogether.
However, dieticians point out that a well-chosen bread can remain filling. Their benchmarks: at least 3 g of fiber per slicea few grams of protein and very little added sugars. There remains a very concrete question: which breads to choose to keep blood sugar levels stable?
Bread, glycemic index and stable blood sugar: what you need to know
L’glycemic index (GI) reflects how quickly bread raises blood sugar. To limit this rise, experts rely on fiber, proteins and processes such as germination. “As a diabetes educator, I love sprouted grain bread because its lower glycemic index helps slow carbohydrate absorption and minimize blood sugar spikes.“, explains Jennifer Rawlings, interviewed by EatingWell. Bess Berger adds: “This milder response is linked to positive effects on hormones like GLP-1, which help the body manage blood sugar and insulin“.
The 6 low glycemic index breads that dietitians favor
In the lead, dieticians cite the sprouted grain breadwhere germination begins to break down the starch.
Just behind comes the 100% whole wheat breadwhose whole grains slow the release of glucose and improve insulin sensitivity. “To get the most benefit, choose products made with stone-ground flour rather than flour from roller mills.“, suggests Alexandria Hardy.
Breads containing oats or barley also provide beta-glucans, soluble fibers which form a gel in the intestine and slow down the absorption of sugar.
THE natural sourdough bread benefits from the organic acids produced by fermentation. “Studies suggest sourdough bread may result in better blood sugar and insulin responses“, says Hennis Tung.
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wholemeal rye bread combines density and soluble fiber: “Wholemeal rye bread has fewer grams of carbohydrates per serving than traditional breads“, observes Lisa Andrews. “Each slice provides about 2 to 3 grams of fiber, which helps slow glucose absorption and may even help relieve constipation“, she adds.
The breads buckwheatfinally, offer a gluten-free option, rich in fiber and compatible with better glucose tolerance.
How to integrate these breads without causing blood sugar to spike
It remains to integrate them well into the meal. Dietitians suggest always pairing bread with quality proteins and fats (cheese, egg, avocado, hummus) to slow down the digestion of carbohydrates and reduce the glycemic load of the meal.
They also recommend dense slices, rich in fiber, rather than a very white and airy crumb. Bread therefore does not need to disappear from the plate, provided you favor these breads with a lower GI and adjust the portions to your glycemic balance.