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Is Sourdough Bread Good For Diabetics? Find Out Here

Is sourdough bread healthy for diabetics? Read ahead to know if it may help you with improved blood sugar management and what the experts suggest.
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Is Sourdough Bread Good For Diabetics? Find Out Here


For people with diabetes, diet is critical part of life in maintaining blood glucose levels. This diet restricts one from many food items and bread is one of them. However, there are several types of bread and not all bread are same. In recent times, sourdough bread gained prominence for its texture and taste as well as perceived health advantage. However, is sourdough good for diabetics than regular bread? 

The editorial team of Onlymyhealth reached out to Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, to understand sourdough bread’s nutritional content, effect on blood glucose, and some expert advice.

What Makes Sourdough Different tha Normal Bread?

“As opposed to commercial bread that is made of baker's yeast, sourdough is produced by a natural fermentation process involving wild yeast and lactic acid bacteria. This gradual fermentation not only changes the texture of the dough but also affects the manner in which the body absorbs and digests the carbohydrates,” Dr Tyagi explained. Here are a few other benefits of sourdough bread for diabetics:

Also Read: Can PCOS Be Diagnosed Without an Ultrasound? Know From An Expert

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1. Lower Glycemic Impact

One of the greatest benefits of sourdough bread is that it has a reduced Glycemic Index (GI) over white or even many whole-grain breads. The fermentation process alters the behaviour of starches in the bread so that digestion and release of glucose are slowed down. This results in a more gradual increase in blood sugar levels, which can keep diabetics from experiencing spikes.

Studies also suggest that the lactic acid generated through fermentation enhances insulin sensitivity and slows down starch breakdown into sugars. In diabetics attempting to control post-meal blood sugar levels, this is an important advantage.

2. High in Prebiotics and Improved Digestibility

The fermentation process also degrades some of the gluten and phytic acid in grains, making sourdough more digestible and enhancing nutrient uptake. Lactic acid bacteria also function as prebiotics, which aid gut health, a significant component of metabolic well-being and inflammation control for diabetics.

The occurrence of favourable compounds also enhances satiety, preventing overeating and aiding weight control, another critical aspect of diabetes management.

Also Read: Greek Yogurt Vs Regular Yogurt: Which One Is Healthier? Expert Answers

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Whole Grain Sourdough is Ideal

Dr Tyagi also noted that not all sourdough are ideal. Commercial bread labelled as sourdough-style can have added yeast, refined flour, or sugar. “Diabetics must look for sourdough made from whole grains such as whole wheat, rye, or multigrain flour for maximum nutrition and fibre,” he shared.

Fibre slows down the absorption of glucose, promotes digestion, and makes you feel fuller for longer. Coupled with healthy fats and proteins, whole-grain sourdough becomes a well-balanced and diabetes-friendly meal.

Portion Control Still Matters

Although sourdough has a reduced glycemic effect, it does have carbohydrates. “A standard slice contains 12 to 20 grams of carbs, varying based on the ingredients used and the size of the serving. Diabetics can confine themselves to regulated amounts, typically one slice per meal, and complement it with proteins such as eggs, nut butter, paneer, hummus, or lean meats to reduce blood sugar swings,” Dr Tyagi recommended.

When to Avoid Sourdough

Individuals with severe gluten intolerance or celiac disease may not have wheat, barley, or rye sourdough. If you are on a low-carb diet or your physician recommends you avoid bread at all costs, portion control and individual guidance are crucial.

However, it’s important to note that sourdough can't control diabetes by itself. It is most effective when combined with a balanced meal incorporating fibre-rich vegetables, proteins, and healthy fats, accompanied by regular exercise. Postprandial monitoring of blood sugars can also help indicate individual tolerance and optimal portion size.

Bottomline

Sourdough bread, particularly whole grain and naturally fermented types, may be a healthier choice for diabetics than traditional bread because of its reduced glycemic effect and improved digestibility. However, portion control and meal balance are still important.

FAQ

  • 1. Can diabetics consume sourdough bread every day?

    Yes, in moderation. One slice with protein or fibre-containing sides can be accommodated within a balanced diabetic diet.
  • 2. Is sourdough superior to multigrain bread for blood sugar?

    Old-fashioned sourdough will have a lower glycemic reaction because of fermentation, but whole-grain multigrain sourdough is the optimal mix.
  • 3. Does sourdough bread raise blood sugar?

    It produces a more gradual increase in blood glucose than white or processed breads, but ingredients and portion size are also important.

 

 

 

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How we keep this article up to date:

We work with experts and keep a close eye on the latest in health and wellness. Whenever there is a new research or helpful information, we update our articles with accurate and useful advice.

  • Current Version

  • Oct 17, 2025 22:14 IST

    Published By : Tanya Srivastava

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