What Happens to Your Blood Sugar When You Eat Whole Wheat Bread Regularly?

Whole wheat bread is made from whole wheat flour and includes all parts of the wheat kernel. Compared to white bread, whole wheat bread provides more nutrients and may have a different effect on your blood sugar.

Does Whole Wheat Bread Raise Blood Sugar?

Like other carbohydrates, whole wheat bread does affect blood sugar levels.

However, research shows that wheat bread does not raise blood sugar as much as white bread and other refined grains. This is most likely due to wheat bread’s richer nutrition profile.

• Dietary fiber in whole-wheat bread may help prevent blood sugar spikes. Fiber slows digestion, which may lead to lower blood sugar levels. In people with type 2 diabetes, daily fiber intake of 23-30 grams (g) or more for four to six weeks is associated with a reduction in fasting blood sugar.
• Vitamins and minerals in whole wheat bread may improve insulin sensitivity. Wheat contains beneficial B vitamins, iron, zinc, magnesium, and other nutrients that support blood sugar levels. Vitamins and minerals support the normal metabolism of glucose (sugar), which means that consuming an adequate amount of these nutrients may help with blood sugar maintenance.
• Whole wheat bread provides more protein than white bread. Similar to fiber, protein slows digestion and blunts the overall blood sugar response. Also, pairing protein with carbohydrates slows the absorption of sugar in your body.

Can You Eat Bread If You Have Diabetes?

Generally speaking, you can eat bread if you have diabetes. However, there are several things to keep in mind, as some breads are better than others.

• Whole wheat bread is recommended over white bread for individuals with diabetes. According to one review, post-meal blood sugar levels are lower after eating whole wheat and other whole grain breads compared to white or enriched breads. These effects are most likely due to the higher fiber content of whole-wheat and whole-grain breads.
• Pairing bread with a protein source can help manage blood sugar levels. Bread eaten alone may cause blood sugar spikes due to its carbohydrate content. However, pairing bread with protein may help blood sugar levels rise and fall more steadily because protein slows down absorption, which in turn aids sugar uptake by cells.
• Choosing whole wheat bread regularly may support diabetes prevention. Compared to white bread, whole wheat and other whole-grain breads may help manage both body weight and blood sugar levels. Research indicates that consuming at least 150 g of whole grains per day may help prevent the development of diabetes.
• Moderation is key. As with most foods, it’s essential to avoid over-consumption of whole wheat bread (despite its potential benefits). Instead, opt for whole-wheat bread as part of a well-balanced diet.

How to Choose the Best Whole Wheat Bread

It can be challenging to know which whole wheat bread to choose, especially since grocery stores carry several options.

When searching for whole wheat bread, it’s best to start with the nutrition label.

• Fiber: One slice of whole wheat bread typically contains about 2-3 g of fiber, depending on the brand. However, some whole wheat breads contain more or less fiber than this, so be sure to compare serving sizes and nutrition labels when making a choice.
• Protein: On average, one slice of whole wheat bread offers 4 g of protein, which is more than white bread. Seeded whole wheat breads and specific brands may provide additional protein.
• Ingredients: When searching for the best whole wheat bread, start by examining the ingredient list. Since ingredients are listed in order of abundance, the first ingredient should be 100% whole wheat or whole wheat flour.
• Sodium and sugar: Some whole wheat breads are higher in ingredients like added sugar and sodium than others. For sodium, a serving that contains 20% or more of the daily value (DV) is considered high. For added sugar, aim for whole wheat breads that contain no more than 5% of the DV.