The best time to eat sourdough for stable blood sugar and energy

Sourdough is more than just a delicious, crusty slice of joy — it’s also a smarter bread choice for many people, especially when it comes to blood sugar balance, digestion, and energy. But is there a best time to enjoy it?

Whether you’re reaching for breakfast toast, mopping up sauce at dinner, or grabbing a post-gym snack — we’re breaking down the best time to eat sourdough for the biggest benefit (without missing the joy of it).

🍳 Sourdough at breakfast: A yes, with a twist

Can you eat sourdough at breakfast? Absolutely — and it might even help set you up for a steady-energy day. But it all depends on what you pair it with.

🔬 Science says: Your body is generally more insulin-sensitive in the morning, meaning it can handle carbohydrates more efficiently. A 2013 study in the Obesity Journal found that a high-calorie breakfast led to lower blood glucose levels and improved insulin response, compared to eating the same meal later in the day.

✅ Make it work:

• Add protein (eggs, Greek yoghurt)
• Include healthy fats (e.g. olive oil and nut butters – we love Verena’s pistachio and cinnamon swirl nut butters)
• Avoid quick sugars (jam, juice)

💡 Try this: Sourdough + poached eggs + sautéed greens = satisfying and blood sugar-friendly. If you prefer a sweeter start to the day, try our sweet sourdough recipes — they’re naturally sweet but balanced with healthy fats and fibre to support steadier energy and blood sugar.

🏃‍♀️ Pre-Workout: Can you eat sourdough before training?

Yes — with a few conditions. Sourdough can be an excellent source of fuel if:

• You eat it 1–2 hours before training
• You pair it with protein or fat for slower digestion
• You combine it with a faster carb (like banana) for more sustained energy

💡 Try this: Sourdough toast + peanut butter + banana

🚫 Avoid: Eating it alone immediately before intense workouts (within 30 minutes), as this may cause a spike–crash effect.

💪 Post-Workout: Sourdough for recovery

After exercise, your muscles are more responsive to glucose — which makes post-workout the perfect time for a carbohydrate + protein pairing.

✔️ Carbs are used efficiently
✔️ Less likely to cause a spike
✔️ Supports glycogen recovery and energy levels

Try: Sourdough with eggs, tuna, or almond butter.

🥗 Lunch: Possibly the best time of all

Midday might just be the sweet spot for sourdough. Your body is still insulin-sensitive, and you’re more likely to have moved around, which helps with glucose control.

Food order tip:

Want to reduce glucose spikes? Eat your fibre, protein, or fat first, then enjoy the bread.

A 2015 study (Diabetes Care) showed that eating vegetables and protein before carbs significantly reduced post-meal blood sugar in people with type 2 diabetes. This technique, popularised by the Glucose Goddess, may help others too.

✅ Pair with:

• Protein (grilled chicken, tofu, hummus)
• Fibre (salads, roasted vegetables)
• Healthy fats (olive oil, tahini)

📚 Recent research also shows that eating earlier in the day improves glucose control compared to eating the same meal later.

🌙 Dinner or late-night sourdough? Handle with care

Evening and late-night carbs can be tricky, especially in large or sugary portions. They can lead to overnight blood sugar drops and even disturbed sleep. That said, a small portion of sourdough — when paired correctly — can actually be supportive.

🍝 Let sourdough be the side, not the star. Use it to mop up sauces or pair with soups, protein, and veggies.

Interestingly, some research shows that carbohydrates in the evening may support melatonin and serotonin production — important for sleep. But portion and pairing still matter.

🚫 Avoid: Sourdough with jam or honey before bed
✅ Enjoy: Sourdough with olive oil, hummus, or cheese as part of a balanced meal

Glucose Goddess: Backed by science, or a bit overdone?

Jessie Inchauspé (aka The Glucose Goddess) has made a name popularising glucose-balancing “hacks” — most famously the idea of eating fibre, protein or fat before carbs to flatten your glucose curve.

✅ Is it based on science?

Yes — particularly for people with type 2 diabetes or insulin resistance.

A 2015 study (Diabetes Care, Shukla et al.) found that food order significantly reduced post-meal glucose spikes in those with type 2 diabetes.

👉 Want to dive deeper into the connection between sourdough and diabetes? Learn how this bread might impact blood sugar and why it could be a smarter choice.

🤔 But is it a magic fix?

Not quite. Here’s a clearer look:

So, if you’re eating sourdough, especially at lunch or dinner, starting with veg or protein first is a small, science-backed habit that might improve your post-meal energy.

Plus, an extra hack to improve your blood sugar levels is to freeze your sourdough.

Final Crumb 🍞

Sourdough isn’t just “allowed” — it can be a smart, delicious part of your day when you time it right and pair it well. Whether you’re managing blood sugar, fuelling workouts, or simply savouring each bite, sourdough deserves a spot on your plate — ideally after your greens. Want to dive deeper into how sourdough affects blood sugar? Check out sourdough’s secret: a lower glycaemic index for better health.

🧾 TL;DR: Best Times to Eat Sourdough

📚 Key Studies & Sources

• Jakubowicz et al. (2013) – Obesity Journal: Breakfast carbs = better glucose response
• Scazzina et al. (2009) – PubMed: Sourdough vs. white bread = lower glucose impact
• Shukla et al. (2015) – Diabetes Care: Food order and glucose spikes
• Diabetologia (2014): Earlier meals = improved insulin sensitivity