Is sourdough bread good for diabetes?
If you’re managing diabetes, you might think bread is off the table (or at least off your plate). But fret not, sourdough is here to save your health (and your tastebuds). Could this age-old bread actually be a better choice for blood sugar control? Let’s break it down.
What is sourdough?
Sourdough is a type of bread made through a fermentation process involving wild yeast and lactic acid bacteria. Unlike conventional bread, which relies on commercial yeast for quick rising, sourdough ferments slowly, breaking down gluten and phytic acid while enhancing flavour and texture.
How sourdough affects blood sugar levels
One of the key concerns for people with diabetes is how quickly a food causes blood sugar to rise. This is measured by the glycaemic index (GI). Foods with a lower GI cause slower, more stable increases in blood sugar levels.
Several studies suggest that sourdough has a lower glycaemic index compared to many other types of bread (¹,²,³). The fermentation process changes the structure of the carbohydrates, slowing down digestion and reducing post-meal blood sugar spikes.
Benefits of sourdough for diabetics
Here’s why sourdough may be a beneficial choice:
- Lower Glycaemic Index – Thanks to its fermentation process, sourdough is digested more slowly than white or commercially processed bread, helping to maintain steady blood sugar levels.
- Better Digestibility – The natural fermentation process breaks down gluten and phytic acid, making sourdough easier to digest than regular bread.
- Prebiotics & Gut Health – Sourdough contains beneficial bacteria that promote gut health, which plays a role in overall metabolic health.
- Nutrient Absorption – The reduction of phytic acid enhances the body’s ability to absorb key nutrients such as magnesium and zinc, which are essential for blood sugar regulation.
What makes sourdough a better choice for diabetics?
Not all bread affects blood sugar in the same way. Here’s how sourdough compares to other bread types:
- Sourdough vs White Bread: White bread is made from refined flour and has a high GI, leading to rapid blood sugar spikes. Sourdough, on the other hand, has a lower GI and is digested more slowly.
- Sourdough vs Wholemeal Bread: Wholemeal bread contains fibre, which is beneficial for blood sugar control. However, if it’s made using commercial yeast, it may still cause spikes. According to the US Department of Agriculture (USDA) sourdough bread has a lower GI than whole wheat bread. Wholewheat sourdough offers the best of both worlds– fibre plus slow fermentation for better digestion.
- Sourdough vs Gluten-Free Bread: Many gluten-free breads are made with highly processed flours and additives, which can cause sudden blood sugar spikes. Sourdough, even when made from wholemeal wheat or rye, can be a more natural and nutritious choice.
Tips for enjoying sourdough with diabetes
If you have diabetes and want to include sourdough in your diet, consider these tips:
- Opt for Wholewheat Sourdough – Wholemeal or rye sourdough offers more fibre and nutrients, helping with blood sugar control.
- Watch Portion Sizes – Even though sourdough has benefits, it’s still a source of carbohydrates. Moderation is key.
- Pair with Protein & Healthy Fats – Combining sourdough with foods like eggs, cheese, or avocado can help slow digestion and prevent blood sugar spikes.
- Make Your Own Sourdough – Homemade sourdough allows you to control the ingredients and use wholewheat flours for an even healthier loaf.
Our top breads for diabetes
Under our large sourdoughs the most diabetic friendly options are:
- Our wholewheat sourdough
- Our wheat and rye sourdough
- Our seeded sourdough
Under our tin loaves the most diabetic friendly options are:
- Our nordic rye
- Our multigrain
All our breads are made with stoneground flour, which also has a lower GI than regular roller-milled flour so will also help with diabetes.
Are there any drawbacks of sourdough for diabetics?
While sourdough has benefits, it’s not a magic solution. Some points to keep in mind:
- Not All Sourdough is Equal: Some supermarket sourdough may not be made using traditional fermentation methods. Always check the ingredients. Read sourdough vs. sourfaux to discover the key differences.
- Carbohydrates Still Matter: Sourdough is better than refined bread, but portion control is still necessary for blood sugar management.
How to make healthier sourdough at home
For those looking to maximise the benefits of sourdough, making your own at home can be a great option. Using wholegrain flour, fermenting for longer, and avoiding artificial additives can make your loaf even healthier.
Check out our baking videos to support your journey — including a free ‘Feeding Your Starter‘ course to help you get started!
So, should you eat sourdough if you have diabetes?
Sourdough bread offers several advantages for people with diabetes, thanks to its lower glycaemic index, better digestibility, and improved nutrient absorption. While it’s not a free pass to eat unlimited bread, it can be a better choice than conventional options. If you’re managing diabetes, opting for wholewheat sourdough and pairing it with protein and healthy fats can help maintain balanced blood sugar levels.
For more information about sourdough’s glycaemic index, read ‘sourdough’s secret: a Lower glycaemic index for better health’. Plus, discover simple hacks to reduce the glycaemic index of your sourdough even further, like freezing ‘freezing bread can also lower its GI‘ for more tips.
**FAQs **
1. Can diabetics eat sourdough bread?
Yes, sourdough has a lower glycaemic index than many other types of bread, making it a better option for managing blood sugar levels.
2. Does sourdough bread spike blood sugar?
Compared to white bread, sourdough causes a slower, more gradual rise in blood sugar due to its fermentation process.
3. Is wholemeal sourdough better for diabetes?
Yes, wholemeal or wholegrain sourdough contains more fibre, which can help regulate blood sugar levels more effectively.
4. How often should diabetics eat sourdough?
Moderation is key. While sourdough is a healthier option, it’s still important to balance carbohydrate intake with overall dietary needs.
