White bread has the potential to significantly increase blood sugar levels. As a refined grain product, it is low in fiber and high in simple carbohydrates. When consumed, these carbohydrates are quickly converted into glucose, which rapidly enters the bloodstream.
This quick surge of glucose can cause a sharp rise in blood sugar, particularly for those with diabetes or prediabetes. To avoid such spikes, consider choosing whole grain, fermented, or low-carb breads. Alternatives such as almond, coconut, flaxseed, or chia seed breads are also worth trying. We consulted nutritionists to identify four “better-for-you” substitutes for white bread that won’t cause a rapid increase in blood sugar.
4 White Bread Alternatives That Help Maintain Stable Blood Sugar, According To Nutritionists
1. Whole Grain Bread
While white bread may be the bread of choice for many thanks to its great taste, it's also one of the least healthy options. It can lead to a range of health issues, including insulin resistance and weight gain. "Refined carbohydrates like white bread can cause rapid strikes in blood sugar, promoting insulin resistance and weight gain," dietitian Catherine Gervacio says.
In contrast, complex carbs are a much better option that could even support healthier blood sugar levels. "Choose whole grains like quinoa, brown rice, and whole wheat bread for sustained energy and better blood sugar control," she notes.
2. Sourdough
Sourdough bread, known for its tangy flavor and chewy texture, is unique for its taste and potential benefits in managing weight and reducing inflammation. Unlike some regular breads made with refined flours and sugars, sourdough uses a natural starter of flour and water for fermentation.
"The natural fermentation process in sourdough bread breaks down complex carbohydrates into simpler sugars, resulting in slower digestion and a more gradual release of glucose into the bloodstream," Lisa Richards, registered nutritionist and creator of The Candida Diet says. "This helps stabilize blood sugar levels, preventing spikes and crashes that can trigger cravings and overeating."
She also adds that sourdough bread has "fewer additives and preservatives compared to some commercially produced bread, making it a more wholesome and nutrient-dense option." Sourdough bread typically has a "denser texture and more substantial flavor, which can promote a feeling of satisfaction and fullness with smaller portions," Richards reveals. "Its complex flavor profile also makes it a satisfying and enjoyable choice, potentially reducing the desire for additional high-calorie snacks or spreads."
3. Rye
Rye flour, a key ingredient in this bread, contains a higher proportion of fiber and nutrients compared to refined wheat flour. The fiber content, particularly soluble fiber, contributes to a feeling of fullness and may assist in regulating appetite. "Many people assume that they need to omit bread from their diet if they are trying to lose weight, but that isn't necessarily true," Christine VanDoren, nutritionist and personal trainer, tells us.
"While the typical white bread doesn't provide the body with very many nutrients, there are other types of bread that do the body good," Van Doren notes. One of those breads is rye bread, as she says, "Typically, one slice contains only 65 calories." It's also a nutrient-dense choice that can help with weight loss, as she adds: "The food also contains nutrients like selenium, thiamine, manganese, potassium, and fiber."
Because rye bread is low in calories and quite filling, "it can help prevent you from overeating while keeping you in a caloric deficit," Van Doren says.
4. Whole Wheat Sandwich Wraps
Thin sandwich wraps often come in standard sizes, which can help with portion control. Many thin sandwich wraps are made from whole-grain flours, such as whole wheat or whole corn. Whole grains are rich in fiber, vitamins, minerals, and antioxidants that have anti-inflammatory properties.
They can help promote healthy digestion, regulate blood sugar levels, and support overall well-being. "Wraps made from whole wheat or other whole grains are thinner than traditional bread slices. This can help control portion sizes and reduce overall calorie intake while still allowing you to enjoy sandwiches or wraps," Mary Sabat, MS, RDN, LD, says.
The Bottom Line
Bread holds a significant place in healthy diets globally, enjoyed in diverse varieties and tastes. However, the health impact of bread varies greatly. Bread made from refined flours can promote inflammation in the body. This is because of their high glycemic index, minimal fiber content, and the inclusion of additives and preservatives.
These elements can trigger blood sugar spikes, digestive issues, and an overall rise in inflammation. Luckily, there are healthier bread choices that are less likely to cause such problems.
