Best Low GI Gluten-Free Breads for Diabetes Diets

Understanding the Glycemic Index

The glycemic index (GI) is a measurement that ranks foods rich in carbohydrates according to their effect on blood sugar levels. It ranges from 0 to 100, with higher scores given to foods that cause the most rapid rise in blood sugar. For people with diabetes like type 2, choosing low GI foods is important for managing blood sugar control.

Why Low GI Foods Matter

When you eat high GI foods, your blood sugar levels spike rapidly. This puts strain on your body to produce extra insulin to bring your blood sugar back down. Over time, these rapid swings can lead to insulin resistance and worse blood sugar control.

Choosing low GI carbohydrate foods instead helps keep blood sugar levels steady. Low GI foods break down more slowly during digestion, meaning sugar is released gradually into the bloodstream rather than all at once.

The Glycemic Index of Breads

Not all breads are created equal when it comes to their effect on blood sugar. Breads made from refined grains like white flour tend to be quickly digested and have a high GI. Whole grain and sprouted grain breads have more fiber, so they break down more slowly and have a lower GI.

For the best blood sugar control, the lowest GI breads are recommended for a type 2 diabetes diet. Let's explore some better bread options...

Tips for Choosing Low GI Gluten-Free Breads

Most traditional breads are made from wheat and contain gluten. But gluten-free breads are an option for managing celiac disease or non-celiac gluten sensitivity. The key is find ones that are also low GI.

Try Sprouted Grain Gluten-Free Breads

Sprouted grain breads are made from whole grains that have been allowed to sprout or germinate. This process helps reduce anti-nutrients and breaks down starch, making it easier to digest. Well-known brands like Food for Life offer sprouted gluten-free breads.

Look for Added Fiber

Since gluten-free flours and grains don't always have as much fiber, another tip is to choose brands with extra fiber added. Soluble fiber in particular can help slow digestion and lower the GI.

Stick to 100% Whole Grains

As with traditional breads, refined gluten-free breads made with white rice flour or tapioca starch digest very quickly. Opting for 100% whole grain loaves made with buckwheat, millet, sorghum or other alternatives helps reduce the GI.

5 Best Low GI Gluten-Free Breads

If you're not sure where to start, here are 5 of the top low glycemic, gluten-free bread brands that can fit into a type 2 diabetes diet:

1. Canyon Bakehouse 7-Grain Bread

With a blend of 7 gluten-free whole grains like millet and sorghum, Canyon Bakehouse 7-Grain Bread provides 5g fiber per slice to slow sugar absorption. It's soft and tasty too.

2. Frances Light Multi-Grain Bread

Frances Light Multi-Grain Bread is not only gluten-free but also enriched with inulin fiber, sunflower seeds, and flaxseeds to lower its GI rating. Plus it contains protein for staying power.

3. Food for Life Ezekiel 4:9 Sprouted Bread

Food for Life uses wheat, barley, beans, millet, lentils and spelt to make this nourishing sprouted gluten-free bread. The combination provides protein and low GI carbohydrates.

4. Nature's Path Smart Bran Gluten-Free

A blend of brown rice flour, corn bran, and psyllium husk gives Nature's Path Smart Bran Gluten-Free Bread an impressive 5 grams of fiber per slice. It has some sugar so enjoy in moderation.

5. Mestemacher Sunflower Fitness Bread

With more protein and good fats from sunflower seeds, flaxseeds, and soy flour, Mestemacher Sunflower Fitness Bread sustains blood sugar better than average gluten-free bread.

3 Easy Low Glycemic Gluten-Free Bread Recipes

Store-bought isn't your only option for low GI gluten-free bread. You can also bake your own healthy bread at home with these simple recipes:

1. Almond Flour Bread

Almonds are low GI, and almond flour gives this easy yeast bread recipe more staying power. The almonds plus eggs also boost the protein content to help regulate blood sugar response.

2. Coconut Flour Bread

Coconut flour is naturally low glycemic and high in fiber. Paired with protein-packed eggs and nutritious flaxseed meal, this quick bread recipe stabilizes blood sugar beautifully.

3. Pumpkin Seed Power Bread

Pumpkin seeds give this gluten-free loaf a nutrition boost! Their protein and healthy fats help curb appetite and provide steady energy. You get 4 grams fiber per slice too.

Tips for Storing and Freezing Low GI Breads

Once you find your favorite low glycemic gluten-free breads, learn how to make your loaves last:

Let Them Cool Completely Before Storing

This prevents moisture build up that makes breads get stale faster. Wrap cooled loaves tightly in plastic wrap or bags before storing.

Refrigerate For Up to A Week

The cold environment of the fridge extends leftover bread's lifespan. Just take out what you plan to eat so the rest stays fresher.

Freeze For 3-4 Months of Freshness

For maximum long term storage, seal slices or whole loaves in freezer bags. Defrost at room temp or pop in the toaster.

Avoid The Bread Box

Bread boxes seal in moisture that accelerates staling. A cupboard or the counter works better short term if finishing the loaf within 2-3 days.

Choosing the best breads for diabetes does take more consideration, but there are so many tasty low glycemic gluten-free options available. With the right bread selections and smart storing methods, you can keep your blood sugar balanced while enjoying sandwiches and toast again.

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.