4 Types of Bread to Avoid for Better Blood Sugar Control

Not all breads affect blood sugar the same way. White bread, sweet breads, bagels, and some gluten-free types can cause spikes, while whole grains help keep blood sugar levels stable.

1. White Bread

All breads come from grain, which has three parts. The bran is the outer layer that contains fiber and B vitamins. The germ is the middle layer, rich in vitamin E and fatty acids. The endosperm is the center that includes the most starch (a type of carbohydrate). 

Whole-grain bread is made from the entire grain, but white bread is only made from the endosperm. This type of bread is made from refined flour, which means that it lacks fiber, vitamins, and minerals.  

White bread and other refined grains spike blood sugar levels and do not provide the healthy nutrients found in whole-grain bread. Consuming white bread with protein or fat slows down the sugar absorption and does not spike the blood sugar as much as white bread alone. 

2. Sweet Breads

Sweet breads, such as banana bread or pumpkin bread, are often made from refined flours and added sugars. This results in a quick increase in blood sugar. Most dessert breads contain refined white flour and sweeteners. Examples may include white sugar, brown sugar, molasses, or maple syrup. 

Eating a diet rich in sugary foods like sweet breads can cause weight gain and increase your risk of chronic health conditions over time. A high-sugar diet raises the risk of obesity, diabetes, heart disease, and other chronic conditions. It can also lead to complications in people with diabetes. 

3. Gluten-Free Bread

Gluten-free bread may sound healthy, but these types of bread are often made from refined ingredients, such as white rice or potato starch. Many gluten-free products are made from rice, potatoes, or corn. These carbohydrates are rich in starch, which can lead to a blood sugar spike. Many gluten-free products are rich in added sugars to give them the taste of the original food they are replacing. 

Healthier gluten-free options are made from legumes, nuts, and seeds. Look for gluten-free bread and pasta made from chickpeas, quinoa, or soy beans. These types are high in fiber and protein, which helps slow down sugar absorption and prevent a blood sugar spike. 

4. Bagels

Bagels, even whole-grain ones, can cause a blood sugar spike due to their large portion size. One whole wheat bagel contains the same amount of carbohydrates as about four to six slices of bread. Because bagels are so rich in carbs, they cause blood sugar levels to increase rapidly. 

Bagels are not a good source of fiber or protein. This means that you will likely feel hungry again soon after eating a bagel. This could lead you to reach for more carbohydrates, which may cause your blood sugar levels to spike. 

If you are in the habit of having a bagel for breakfast every morning, consider switching to a meal with more protein, fiber, and healthy fats. Good sources of protein include eggs and nuts. Try avocado toast on whole-grain bread for a boost of fiber and healthy fats. 

A Word From Verywell

Breads that are high in fiber and minimally processed, such as sprouted grains, sourdough, or whole-grain varieties, help slow down digestion. Add lean proteins and healthy fats, which help prevent rapid blood glucose spikes, while also supporting sustained energy levels.

Best Breads for Blood Sugar

It is possible to enjoy bread without the blood sugar spike. Choose healthier, more nutrient-dense options, such as:

• Sprouted whole-grain bread: Sprouted bread is made from grains that have been soaked until they begin to sprout. This reduces the amount of starch, breaks down some of the gluten, and increases the availability of nutrients. 
• Sourdough bread: Sourdough bread has a tangy flavor thanks to its base of fermented lactic acid bacteria and yeast. The fermentation process reduces the amount of carbohydrates and gluten. It has a lower glycemic index than white bread.
• Whole grain bread: Whole grain bread is made from the entire grain (bran, germ, and endosperm), which means it is rich in fiber, vitamins, and minerals. 
• Oat bread: Oat bread is made from whole grains and oats. It is rich in fiber, including a type of soluble fiber called beta-glucan. This type of fiber slows digestion and prevents a blood sugar spike. 
• Flaxseed bread: Flaxseed bread is made from whole wheat flour and flaxseed, a tiny seed rich in fiber, protein, and healthy fats.