Calories and Carbs in Sourdough Bread: A Diabetes-Friendly Option?

An Overview of Calories in Sourdough Bread

For people with diabetes, monitoring carbohydrate intake is an important part of managing blood sugar levels. Sourdough bread, which undergoes a long fermentation process, is often marketed as a healthier choice compared to regular white bread. But does this mean it's automatically a good option if you have diabetes? Let's take a closer look at the calories and carbs in sourdough bread.

What Is Sourdough Bread?

Sourdough bread is made using a starter that contains wild yeast and bacteria. This starter helps create the bread's characteristic tangy, sour taste. The fermentation process also breaks down some of the proteins and starches in the dough, which can make the finished bread easier to digest and lower in carbohydrates than regular yeasted breads.

Traditional sourdough takes a long time to ferment, sometimes up to 24 hours. Many modern commercial sourdough breads are made more quickly, however, using added yeast. So not all sourdough breads on the market today undergo the same extensive fermentation process.

Nutrition Profile of Sourdough Bread

The exact nutrition content of sourdough bread can vary widely depending on the ingredients, fermentation time, and baking process. But in general, a 1-ounce slice of sourdough bread contains:

• Calories: 75-110
• Carbohydrates: 15-18 grams
• Fiber: 1-2 grams
• Protein: 3-5 grams

Compared to regular white bread, traditional sourdough tends to be higher in fiber and protein but lower in carbohydrates. The longer fermentation breaks down more sugars and starches, resulting in a lower glycemic index.

Sourdough Bread and Diabetes Management

For people with diabetes, carbohydrates directly impact blood sugar levels. So sourdough bread, with its lower carb content than regular bread, would seem like a better choice.

However, there are a few important caveats to consider:

Glycemic Index Varies

The glycemic index (GI) measures how much a food spikes blood sugar. While sourdough bread is lower GI than regular white bread, there is still variability.

Artisan-style sourdoughs made with a longer ferment tend to have a lower GI. But quick-made commercial sourdoughs may have a GI closer to regular bread. Check the manufacturer's information for data if possible.

Portion Size Matters

At 15-18g carbs per slice, sourdough can fit into a diabetes-friendly diet when eaten in moderate portions. But it's easy to overload on carbs by eating multiple slices.

Stick to 1-2 slices at a time, and balance with protein and healthy fats to help manage your blood sugar response.

Ingredient Quality Important

Low-carb or sprouted grain sourdough breads are better options, as they start with fewer carbs in the dough before fermentation. Whole grain varieties are also preferable.

Check the ingredient list and choose loaves made without added sugars or oils. The healthiest sourdoughs rely on the natural fermentation process rather than additives.

Tips for Adding Sourdough to a Diabetes Diet

Here are some tips for incorporating sourdough bread into a healthy diabetes diet:

Pick 100% Whole Grain

Opt for 100% whole grain sourdough, rather than white flour varieties. The whole grains provide extra fiber, nutrients, and protein.

Check the Label

Read nutrition labels closely to find low-carb, high-fiber options made without added sugars or oils.

Watch Portions

Stick to a 1-2 slice maximum serving. Measure out a 1 ounce slice to stay within carb limits at meals.

Pair with Protein & Healthy Fats

Eat sourdough bread alongside protein sources like eggs, lean meats, fish, or plant-based alternatives to help manage blood sugar response.

Avoid Large Meals

Use sourdough bread to make mini-sandwiches, open-faced toast, or crostini to avoid overdoing carbs in one sitting.

Substitute for Refined Grains

Swap out regular bread, rolls, bagels, etc. with sourdough versions to minimize carb and blood sugar impact.

Healthier Bread Alternatives

For people with diabetes, sourdough bread may be a better choice than regular white bread, but it's not necessarily the healthiest option. Here are some other low-carb, diabetes-friendly bread alternatives to consider:

Sprouted Grain Breads

Sprouting breaks down starches into natural sugars, lowering the carb content. Look for 100% sprouted grain breads.

Low-Carb or Keto Breads

These breads substitute ingredients like almond flour, coconut flour, and flax meal for wheat flour to reduce carbs.

Gluten-Free Breads

Breads made from gluten-free whole grains like brown rice, quinoa, buckwheat, or amaranth tend to be lower in carbs.

Seed & Nut Breads

Breads made from seeds, nuts, and gluten-free flours provide more fiber and protein than flour-based bread.

Cloud Bread

This low-carb bread substitute uses just eggs, cream cheese, and cream. It’s easy to make at home.

The Bottom Line

Sourdough bread is lower in carbs and has a lower GI than regular bread. But it's not necessarily low-carb. Portion size, ingredient quality, and what you eat sourdough bread with are key factors determining how it impacts blood sugar.

People with diabetes are likely better off choosing sprouted grain, gluten-free, seed & nut, and other specialty breads to minimize carb intake and support blood sugar management. But traditional sourdough bread can be incorporated in moderation as part of a healthy diabetes diet.

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.