Table of Contents[Hide][Show]
Sourdough bread is certainly delicious. But is sourdough bread good for diabetics? Is it better or the same as many other breads? Is it a yes or no food? Will it be friendly to blood sugar levels or not?
That’s what we’re here to discuss, so let’s dig in.
Sourdough Bread For Diabetics: Quick Facts
- Sourdough bread is high in overall carbohydrate content, containing 14g to 24g of net carbs, dependent on brand
- The fermentation process produces beneficial gut bacteria that makes sourdough a better choice compared to other commercially available breads
- Sourdough does have a lower glycemic index to many other breads
- Sourdough is high in overall carbs so in many diabetics this will still negatively impact blood sugar levels
- If you choose to eat sourdough, choose a lower carb option and eat only one slice per sitting
What is Sourdough Bread?
Sourdough bread is famous both for its tangy flavor and its holey interior—two characteristics that are a result of the way it is made: via fermentation.
In order to make sourdough, you typically combine flour and water and then expose the mixture to oxygen until helpful bacteria begin to form.
Bacteria and wild yeast consume the natural sugars in the flour and give off gases like lactic acid and carbon dioxide. These gases cause the bread to rise slightly and create holes throughout it. That lactic acid is also responsible for putting the “sour” in sourdough.
Regular bread is made with baker’s yeast that works very quickly and the results in a softer, sweeter-tasting bread. In contrast, the process of making sourdough breaks down and releases nutrients much slower than a typical fast-acting yeast does.
Some of the natural sugar in the flour is devoured during the fermentation process, which is why many people claim that sourdough bread causes a gentler rise in blood sugar compared to white and wheat bread.
So is this just an urban myth or does sourdough actually contain fewer carbs than other kinds of bread?
Let’s see if sourdough really is the Holy Grail of bread for people with diabetes.
Sourdough Nutrition Facts
Like most breads, carbohydrates are the dominant macronutrient in sourdough bread. Although it is fermented, it is usually made from wheat or rye flour, which is naturally high in carbs.
Take a look at the nutrition facts for two different brands of sourdough bread, per one slice:
Franz – Organic Gold Coast Sourdough Bread
- Calories: 80
- Total carbs: 15g
- Fiber: 1g
- Net carbs: 14g
- Protein: 3g
- Fat: 1g
Pepperidge Farm – Farmhouse Sourdough
- Calories: 130
- Total carbs: 25g
- Fiber: 1g
- Net carbs: 24g
- Protein: 4g
- Fat: 1.5g
Sourdough is relatively low in dietary fiber and just once slice of bread contains 14g to 24g of net carbs (total carbs – fiber = net carbs). That’s quite a lot of carbs!
Using the above nutrition facts, if you ate a sandwich with two slices of sourdough that would add up to 28g or 48g of net carbs with only 1g of total fiber – nothing to ring home about there.
As a general rule you want to consume as much fiber as possible because fiber slows down the absorption of any carbs you eat, protecting your body from a large blood sugar spike. Fiber also enhances gut health, which has the offset of enhancing your overall health in many other ways – including helping to lower blood sugar levels.
Many people often think bread is high in fiber. Unfortunately though, most bread is notoriously high in carbs and low in fiber, making it a poor choice for people with tytpe 2 diabetes or prediabetes who are looking for better blood sugar stability.
Speaking of gut health, sourdough bread is definitely going to be a better option than other breads. Making sourdough produces beneficial gut bacteria that help with digestion, and this does have some impact on how it then influences the blood sugar response. And overall, sourdough has a better glycemic index to many breads, coming in the lower ranges of 48-66, whereas others can be upwards of 75.
Sourdough vs. Other Breads
Now it’s time to answer everyone’s burning question about sourdough: does it have less sugar/ fewer carbs than other breads do?
This comparison chart should answer that question pretty quickly:
Despite what some health gurus may say, sourdough bread isn’t great in terms of overall carbs compared to other breads, which means that sourdough isn’t a miracle bread that people with diabetes can indulge on without consequences (sorry).
If your goal is to stabilize your blood sugar levels, then the best bread is a low carb bread made from naturally low carb flours like almond flour, coconut flour, or flaxseed meal.
Or you can skip the bread altogether and follow a meal plan that focuses on healthy proteins and fats while supplying healthy carbohydrates through vegetables – it works!
That said, if you are going to choose to eat sourdough, choose a lower carb brand option and eat only one slice per sitting.
Is Sourdough Bread Gluten Free?
Many people think that those with gluten sensitivity, irritable bowel syndrome, or celiac disease may tolerate sourdough better than other breads because most of the gluten in sourdough bread is broken down during the process of fermentation.
And this is true—there is less gluten in sourdough bread than in regular white or wheat bread.
But, sourdough bread is not gluten free!
This is most important for those with celiac disease to be aware of, because consuming any gluten at all can be very dangerous.
If you do not have celiac disease, going gluten free can actually cause more harm than good if you are relying on “gluten free” breads and pastas.
These products are often made from grains like rice, oat, and quinoa and may contain even more carbs than traditional wheat products.
If you’re looking to maximize your gut health and steer your blood sugar into a healthy range, skip the gluten free diet and go a step further by adopting a totally grain-free diet. It will not only help your gut health but also benefit blood sugar levels too.
Research on Sourdough Bread and Diabetes
There has been some newer reviews on the glycemic effects of sourdough.
A 2023 study looked at whether sourdough had less of an impact of glucose control and found that compared to regular breads, sourdough did have less of an impact on blood sugar levels.
Another 2022 study looked at the general benefits of eating sourdough compared to other breads. The authors found it difficult to draw conclusions, but they suggest that the effect on blood sugar levels depends on the fermentation process and the types of bacteria in the sourdough bread. In general though, the impact on blood sugar was lower compared with other breads.
Previous research on sourdough has varied results about how it affects your blood sugar and insulin levels.
A 2008 study found that adult subjects with impaired glucose tolerance had lower blood glucose and insulin responses when given a meal of sourdough bread than when given a meal of regular bread made with baker’s yeast.
In contrast, a 2012 study found that 50g of carbohydrates from sourdough bread produced a greater blood glucose response than 50g of carbohydrates from a sprouted-grain bread and a 12-grain wheat bread. They also found that 130 mins after the meal, the sourdough bread produced a greater insulin response than any of the other breads tested.
Another 2008 study found that sourdough bread induced a greater insulin response than a non-sourdough bread (placebo) over a period of 180 minutes post-meal. Sourdough bread also did not curb appetite or promote satiety (fullness) any more than the placebo bread did.
The ADA’s 2017 Standards of Medical Care in Diabetes, state that: “whole-grain consumption is not associated with improvements in glycemic control in type 2 diabetes.” Or in other words, whole grains of any kind do not help you regulate blood sugar and A1c – that’s what the research clearly shows. There is really no evidence to show any type of whole grain provides any benefit for treatment – sourdough or not!
KEY POINTS: The effect of sourdough bread on blood sugar levels has generally shown to be less when compared with other commercially available breads. However, the effect can be dependent on the fermentation process and the types of bacteria in the sourdough bread. To test whether sourdough is right for your diabetes health, use your glucose monitor to test your levels.
Sourdough Diabetes Q&A
Let’s go over a few of the most common questions and provide the answers.
Are there any benefits of sourdough bread for diabetics?
There are not any specific benefits of eating sourdough because while it may have a lower impact on blood sugar compared to regular commercial breads, it is still high in overall carbohydrate content, so keep that in mind and limit portions.
Is sourdough healthy for diabetics?
Yes and no. The evidence suggests it is a better option compared with commercially available breads like wholemeal or rye. But again, it is still high in overall carbohydrate content and this may have a negative impact on blood sugar levels.
Diabetes sourdough bread glycemic index and glycemic load?
With diabetes, choosing lower glycemix index foods can be helpful. Sourdough glycemic index is in the lower ranges of 48-66, whereas other commercial breads can be upwards of 75, making them high glycemic index. In terms of sourdough glycemic load, it can vary from 8-12.
Conclusion
Sourdough bread for diabetics isn’t all that much healthier than other breads, when it comes to adhering to a lower carb diet for optimal blood sugar and A1c control.
That said, sourdough bread may be tolerated better than other breads. If you choose to eat sourdough, try to choose one with less than 14g net carbs per slice, and stick to only one slice per serve.
At the end of the day, the formula for managing diabetes through diet is pretty simple: The fewer carbs you eat, the more stable your blood sugar can be, the easier it is to lose or maintain weight, and you can reduce medication too.
Want to know more about different breads and their nutrition facts? Grab our free cheat sheet below.
you’re talking about store bought sourdough bread that is made with a lot of preservatives, what about homemade which has no preservatives in it. I think it would be healthier can you please elaborate on that
Homemade sourdough is a better option that many other breads. If you’re wondering whether it works for you, try using a glucose monitor to see the effects.
What bread is good? and what fruits are good?
You may find this info here useful Mamie.
In my opinion, home-made sourdough bread is about the best bread you can eat. A slice or two satisfies hunger when eaten with hard boiled eggs. Bear in mind that sourdough bread has been eaten by the Egyptians over 3000 years ago.
I would agree with thus comment. I am non insulin dependent and find using sour dough bread instead of other bread does not have the same the effect of elevated BS as regular bread and digests better and not leaving the craving for more. The benefit out weighs the risks and gives me better results in BS control with occasional use of sour dough bread over regular bread. I wonder if homemade sourdough bread using alternative flour sources would increase its beneficial use.
Thank you for sharing.Let us know if you try any alternate flours at home – we would love to see your recipe!
Thank you for the discouraging truths. Keep up the good works though ☝️
I found that not eating any carbohydrates completely solves the blood sugar issue. I’m in normal range all the time. No Carbohydrates no blood sugar issues. Free Style Libre ll helped me learn how to eat after 9 years. Good luck to all.
Contrary to this article I find that sprouted breads bring less insulin response by a good margin especially toasted And that sour pdough is definately the same outcome but less influential in halting glucose rise and a small corn tortilla or zero carb type is better and daily and protein definately quash cravings
Very interesting. Every body is different and it’s great you are able to pay attention to how your blood sugar responds to various foods. Protein is a great addition to any meal and has numerous health benefits!
I tried English sourdough muffins instead of wheat toast and never noticed any reduction in my two hour rise after eating. It spikes just as much and over the 20 some years having type 2 diabetes I realize carb is carb . Yes you can slow absorption with a healthy portion of protein but it’s still carb that must be dealt with by the body. I try and avoid any carbs in the AM when insulin resistance is high. Especially if your fasting level is high. Eating more carb just messes up your whole day.
It’s definitely about knowing what works for you and your body! Sounds like you have a good grasp of how to keep your levels in check!
The one sourdough bread that doesn’t help any I’ve found is sourdough muffins!
Could u list down fiber diet for diabetic?
I ate 3 slices sourdough bread and my blood sugar shot up to 250 in the afternoon , walked 5 miles to bring it down to 107 around 6PM.
One slice will shoot up too?
Thanks
One slice of sourdough bread contains roughly 12g of carbohydrates, that means you consumed about 36g in one sitting – so it makes sense your blood sugar sky rocketed. (Especially if there were any other carbohydrates in that meal.) Each slice contains about 0.5g fiber, which is minimal. Although fiber can help negate some of the blood sugar rise, it really is irrelevant to the big picture of diabetes management and more important to focus on total carbs in your meal.
If sourdough bread is something you desire to include in your diet, I would recommend only consuming 1 slice per day and monitoring blood sugar levels after the one slice. Some people may find they can include one slice without an undesirable rise. However for some people even one slice is too many carbs and wreaks havoc on blood sugar levels.
Sourdoughs are all different check it’s carbs they vary
I eat only one but add fiber food at same time , dairy, protein veg helps
And sprouted breads toasted are better
Fiber is another great nutrient to add to your meals and helps lower glycemic response (high blood sugar) in a majority of people. We recommend keeping total carbs around 80-120g/day, so checking nutrition labels is very important, too.
I just had a blood screening done my LDL was 87, triglycerides 129, and A1c 5.7, are these considered high
Your A1c is right on the boarder of prediabetes, so this is something that should be carefully reviewed with your doctor who can look at your past lab values and make more specific diagnosis. More information can be found on A1c levels over here. – ideally staying under 5.7%. Cholesterol looks good.
Actually 6.5 is still considered pre-diabetic. Who considers 5.7 to be?
It depends where you are in the world Shirley. In the US, the diagnostic range for prediabetes is 5.7 and 6.4. In the UK and AUS, the prediabetes diagnostic range is 6 to 6.4. Type 2 diabetes diagnosis is 6.5 or above.
I recently had blood tests done in the U.K. and my HbA1C was 42. I am told this is pre diabetic.
I am confused and upset as I always had a v healthy lifestyle as former healthy living tutor. I am now in my 70s. I still exercise most days , gardening walking and stretch /strength/stamina routine. I am worried as I have dilated cardiomyopathy from a flu virus some years ago. I have lost weight as I had covid too & heading underweight, so don’t want to loose more . Can you help please 🙏
Suzanne, this info on weight gain and diabetes management may be helpful. You might also find this info on prediabetes helpful too. You might also consider joining us as a member, for further resources and support.
I am wondering about chickpea pasta? Is it ok for people with diabetes? The articles I have read say that legumes are good for controlling blood sugars!
Hi June, beans and legumes are okay in small portions as they are a very high carb food. In general the pasta will be too high in carbs so best avoided.
What about cloud bread, is that any good for diabetics
Cloud bread is fine, Gale. Most of the recipes I am familiar with contain eggs, cream cheese, and some spices- all of which are low carb foods. Not everyone likes the cloud bread, but if it works for you then that is great. Here are some other options for low carb bread.
Eggs, cream cheese…..sounds like a recipe for higher cholesterol/fat and increased CV risk which diabetics need to be cautious of since they already have a 2-3 times risk compared to non-diabetics.
Actually Michelle, a low fat diet is what we’ve all been led to believe is healthier, however, a lower carb, higher fat diet has been shown in research studies to provide better CV outcomes for people with diabetes. We’ve also seen this as living proof in people following our program, including those with diagnosed CV issues. Eggs do not cause high cholesterol and dairy products are healthy, nutrient dense foods. Many myths exist in nutrition that are slowly changing as more research evolves.
Gosh! Thank you, just thank you.
I am in the U.K. where all fats were villainised back in the 80s and 90s, which coincidentally is when our obesity and diabetes epidemic began, at its peak now.
Even so, with all the research widely available, the “health foods” industry has spent trilions on pushing so-called healthy oils and margarine, low-fat milk, yoghurts etc.
Thus removing good fats that assist in offsetting the effect on blood sugar of carbs, rich in omega-3 as opposed to the omega-6 rich oils they advocate which mean our 3:6 ratio is disastrously skewed towards inflammatory factors.
I try to live by an almost keto mantra! The body is designed to run on fats, not carbs and evidence for that is overwhelming.
If I am eating pasta or bread, I make sure I have 60% fat in the meal -very little bread, lots of cheese, avocado, olives etc. I cook in homemade ghee (a contender for healthiest cooking fat in the world!) and so I don’t need to eat so often (twice a day tops), or so much because the fat doesn’t cause such a spike in insulin that leads to me eating again and again (the carbs cycle, I call it!).
Having said that, we are using keto here to reverse diabetes in the NHS, and in the States keto is being used to treat lipodema (we’re a bit behind on that). Just that full-blown keto not really sustainable long-term, but Mediterranean diet often uses more fat than carb to a meal without trying!