Best Low Glycemic Gluten-Free Breads for Diabetes Diet

Finding the Best Gluten-Free Breads for a Low Glycemic Diet

Following a low glycemic diet can be an effective strategy for managing blood sugar when you have diabetes. This means choosing foods that do not cause large or rapid spikes in blood glucose after eating. But given restrictions around gluten intake, what are some of the best gluten-free bread options for optimizing glycemic control?

Understanding the Glycemic Index of Foods

The glycemic index (GI) is a ranking system that measures how quickly and how much a carbohydrate-containing food increases blood sugar. Foods are compared to the baseline of pure glucose, which has a GI of 100.

Foods are considered:

Low GI - Under 55
Moderate GI - 56-69
High GI - 70 or more

Choose more low and moderate GI foods for slower, smaller blood sugar spikes. High GI foods cause rapid surges, which can be problematic in diabetes management.

Why Gluten-Free Breads Pose a Glycemic Challenge

When you remove gluten, this can impact the starch and fiber content of bread. Gluten helps give bread its chewy texture and helps slow digestion. Removing it often means substituting higher glycemic alternative flours like:

Rice flour
Tapioca flour
Potato starch
Cornstarch

This impacts the glycemic index making blood sugar control more difficult. But you still want bread variety in your gluten-free diet. So what are your best options?

Choosing the Best Low Glycemic, Gluten-Free Breads

Here are some of the top low and moderate GI breads to add to your gluten-free eating plan:

1. 100% Sprouted Grain Gluten-Free Bread

GI: 54 (low)

With six organic sprouted grains like millet, amaranth, quinoa, brown rice, and sorghum, this 100% whole grain bread has 9g fiber per slice. The sprouting helps reduce anti-nutrients and carbs while making vitamins and minerals more bioavailable. The yeast and vinegar fermented dough also has a low impact on blood sugar.

2. Gluten-Free Seeded Loaf

GI: 58 (low)

This seeded bread gets both protein and fiber from chia seeds, sunflower seeds, and pumpkin seeds. With only 1g of sugar per slice, its blend of gluten-free flours like rice, tapioca, potato, and maize results in a low GI of 58. The seeds provide extra nutrition.

3. Gluten-Free Low GI Sourdough

GI: 38 (low)

Sourdough fermentation can effectively lower the GI of bread by slowing starch digestion. This non-GMO sourdough uses a chickpea blend along with rice flour at a near 4:1 ratio with tapioca flour for enhanced protein and fiber. The result is a tasty seed-topped bread with a low GI of 38.

4. Brown Rice Quinoa Loaf

GI: 47 (low)

With a base of fiber-rich whole grain brown rice flour and protein-packed quinoa flour, this loaf offers nutritional density. Molasses offers a hint of sweetness to balance the 10g of protein coming from egg whites and chia seeds blended into the batter before baking this moderately dense yet moist loaf.

5. Low Carb Gluten-Free Bread

GI: 45 (low)

Almond and coconut flours combine with seeds and psyllium husk powder for a fiber- and protein-rich bread tailored to blood sugar control and a lower carb count. Just 5g net carbs come from stabilized rice bran and inulin with stevia offering light sweetening power.

Avoiding High Glycemic Index Gluten-Free Breads

On the other hand, some popular gluten-free breads can spike blood sugars swiftly after eating. Options to reduce in your diet include:

1. Gluten-Free White Bread

GI: 95 (high)

White bread lacks beneficial fiber and protein compared to whole grain varietals. And gluten-free white bread still significantly impacts blood sugar because of refined, high GI flours like rice, corn, potato and tapioca driving up its ranking.

2. Gluten-Free Bagels

GI: 72 (high)

Bagels made without gluten utilize the same overly-processed combination of flours lacking fiber and nutrition. Their doughy texture causes a rapid blood sugar surge compared to denser whole grain bread options.

3. Gluten-Free Pizza Crust

GI: 80 (high)

Pizza can certainly still be on your diabetes diet menu! But when choosing a crust, stay away from highly refined rice flour crusts. Opt instead for the lower GI coming from added seeds and whole grains to balance glycemic response.

4. Gluten-Free White Sandwich Bread

GI: 73 (high)

Light and fluffy white sandwich bread is just as dangerous to blood sugar levels without the gluten! Substitute fiber-rich seeded, sprouted, or mixed artisan loaves rather than this nutritionally deficient option to prevent problematic spikes.

Tips for Adding Gluten-Free Bread to Your Low Glycemic Diet

Here are some pointers for incorporating great tasting gluten-free bread into your meal plan while maintaining good glycemic control:

Enjoy a small serving (1-2 slices) alongside protein foods like eggs or cheese
Opt for whole grains and seeds over refined, starchy flour breads
Check labels for 2g fiber or more per slice
Pair breads with healthy fats avocado, nut butter, or olive oil
Select sprouted, yeast-fermented, or sourdough breads when possible

With careful label reading and nutritious ingredient selection, those avoiding gluten can still savor delicious low glycemic breads without sabotaging blood sugar goals.

FAQs

Why is gluten-free bread typically high glycemic?

Gluten-free breads often use more refined, high GI flours like rice, potato, tapioca, and corn to achieve the right texture. But these spike blood sugar faster due to starchiness and lack of fiber and protein.

What makes a gluten-free bread lower glycemic?

Features that lower the GI include whole grains like brown rice or quinoa, seeds like chia or pumpkin, sprouted grain flours, nut meals, fermented doughs, and higher protein or fiber levels. These attributes slow digestion.

What gluten-free bread has the lowest GI?

Some of the lowest GI gluten-free breads are sprouted grain varieties (GI 54) and chickpea-based sourdough (GI 38). Seeded breads and those with nut flours also tend to be lower glycemic at under 60 GI.

Should I avoid all gluten-free bread with diabetes?

You don't have to avoid gluten-free bread entirely! Just opt for nutritious whole grain varieties over white bread or refined bagels and pizza crusts. Pair bread minimally with protein foods and healthy fats too rather than large, starchy portions.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.