Toast is a popular breakfast item for good reason: it’s easy to make and very versatile. However, toast is often at the top of the list of foods to avoid with diabetes.
Toast is a carbohydrate-rich food, meaning it can lead to large spikes in blood sugar after meals. Topping your toast with fats, proteins and fibre allows you to enjoy a tasty breakfast without compromising your blood sugar levels.
Bread vs Toast
You may think that bread and toast would have the same impact on your blood sugar. But you would be wrong. In fact, toast has a lower impact on your blood sugar than plain ol’ bread.
The type of flour used to make bread determines its nutritional value. Some flours has more carbohydrates than others and would produce a higher carbohydrate bread, often with a higher glycemic index.
Although toasting bread does not impact its carbohydrate content, it does lower its glycemic index. In other words, toasting bread makes it a little bit harder for your body to digest and can reduce the impact it has on your blood sugar after meals.
Blood Sugar-Friendly Toast Samples
Avocado Toast
Avocado toast is so much more than a trendy breakfast! It is also a tasty meal that can help prevent post-meal spikes in blood sugar.
Avocados are rich in healthy fats, which help to slow down digestion and stabilize blood sugar. They are also packed with essential vitamins and minerals, such as Vitamin K, Vitamin E, and potassium, and are in fibre. Avocados can help reduce inflammation, support digestion, and even reduce your risk of certain diseases.
You can top your avocado toast with eggs or your favourite type of crushed nuts for an extra boost of protein.
Nut Butter Toast
Nut butter tends to be low in carbohydrates, with peanut butter containing only 3 grams per tablespoon. Additionally, nut butters are packed with proteins, fats and fibre which can help slow the digestion and absorption of carbohydrates, preventing spikes in blood sugar and keeping you full for longer.
Choosing unsalted nut butter can also help reduce your sodium intake and is a great option for a heart-healthy diet.
For some extra flavour (and nutrients), try topping your nut butter toast with diabetes-friendly fruits, such as blueberries.
Bruschetta Toast
Bruschetta toast is perfect for an afternoon snack, or even a light lunch if you’re not feeling too hungry.
Diced tomatoes, a drizzle of olive oil, and parmesan cheese introduce tons of healthy fats, fibre and a delicious burst of flavour to your toast! This simple combination is a great source of vitamins, minerals and essential antioxidants that support your immunity and cognitive function.
Using whole-wheat or multigrain bread as your base can add extra fibre to your plate and help limit the rise in your blood sugar after the meal. Additionally, topping your bruschetta toast with slices of ham, chicken, turkey or salmon is a good way to add protein to your plate which can support blood sugar management as well as help you reach that feeling of fullness.
Best Bread for Diabetes
Supermarkets offer a variety of bread to choose from, but it can be hard to tell which one is the best choice for diabetes.
Some breads are naturally more blood sugar-friendly than others. The table below highlights some of the nutritional variations between the different types of bread.
Bread | Carbohydrates | Fibre | Sugar | Fats | Protein |
---|---|---|---|---|---|
White Bread | 17.8 g | 1.0 g | 2.0 g | 1.2 g | 3.2 g |
Whole Wheat Bread | 15.4 g | 2.2 g | 1,6 g | 1.3 g | 4.5 g |
Sourdough Bread | 18.7 g | 0.8 g | 1.7 g | 0.9 g | 3.9 g |
Multigrain Bread | 15.6 g | 2.7 g | 2.3 g | 1.5 g | 4.8 g |
Rye Bread | 17.4 g | 1.6 g | 1.4 g | 1.2 g | 3.1 g |
Approximate nutritional content per 1 medium slice of bread
Whole Grain Breads
Whole grain breads are packed with essential vitamins and minerals and have a lower glycemic index than white bread, due to their higher fibre content. This means they don’t cause a sudden spike in blood sugar.
Additionally, whole grain breads are known to be a good source of fibre and protein, both of which are essential for a healthy diet. In particular, fibre is important for supporting digestion, reducing inflammation, and helping to prevent heart disease. Check out my article on fibre to learn more about its role in health and lowering your blood sugar.
Multigrain Breads
Multigrain bread has a higher fat content than other breads. However, most fat found in multigrain bread is polyunsaturated fats, which have been found to reduce inflammation and support heart health.
Sourdough Bread
Sourdough breads are made by fermenting grains and flour, resulting in a unique and delicious taste. The fermentation process helps to break down the starches and sugars, making it lower in carbohydrates, higher in fibre and a great choice for people with diabetes.
Additionally, the fermentation process also helps to introduce beneficial bacteria and enzymes into the sourdough, creating a probiotic-rich bread that can help promote digestive health and support your immune system.
Rye Breads
Rye bread has a glycemic index between 45 and 65 depending on the recipe, which means it is classified as a low to medium glycemic index food. The fibre found in rye breads helps slow the absorption of sugar into the bloodstream. Additionally, rye bread is packed with essential nutrients, such as calcium, magnesium, iron, and potassium.
Homemade Breads
Another option is homemade bread. Making your own bread at home is a great way to ensure you know exactly what is going into your bread. With homemade bread, you can use whatever grains and flour you like, which gives you greater control over the nutritional content of your bread.
Fruits in Bread
Some breads contain fruits such as raisins and cranberries. These fruit can increase the amount of sugar and carbohydrates found in a slice, and it’s important to be mindful of the type of fruit, and the serving size when including these breads in your diet.
More Tips for Breakfast
You can find more tips for building blood sugar-friendly breakfasts from the articles:
Understand Your Blood Sugars
Working with a Registered Dietitian can help you identify and understand trends in your blood sugars, and build personalized strategies to effectively lower your A1c