What kind of bread does not turn to sugar?

December 13, 2025 •

4 min read

According to the Glycemic Index Foundation, white bread has a glycemic index of 90, causing rapid blood sugar spikes, whereas certain alternatives release energy much more slowly. This slower digestion helps answer the question, "What kind of bread does not turn to sugar?"—it's about finding breads that your body processes more gradually.

Quick Summary

This article explores bread options that minimize blood sugar spikes. It focuses on low-glycemic index choices like sprouted grain and authentic sourdough, explaining why they are digested more slowly. The guide also details key factors to consider, such as fiber content and ingredient lists, to make better dietary decisions.

Key Points

Low Glycemic Index Breads: Breads like sprouted grain and authentic sourdough cause a slower, more gradual rise in blood sugar than refined white bread due to their preparation methods and fiber content.
Sprouted Grain Bread (e.g., Ezekiel 4:9): Made from sprouted whole grains and legumes, this bread is high in protein and fiber, with a low glycemic index, making it one of the healthiest bread options for stable blood sugar.
Authentic Sourdough's Fermentation Benefits: The long fermentation process in true sourdough bread creates lactic acid that lowers the glycemic index and improves digestibility compared to conventional breads.
High-Fiber Whole Grains: Dense whole-grain breads, including genuine whole-rye and pumpernickel, contain high amounts of fiber that slow down carbohydrate digestion and minimize blood sugar spikes.
How to Spot a Healthy Loaf: Always check the ingredient list to ensure the first ingredient is 100% whole grain, verify high fiber content (at least 3g per serving), and avoid breads with added sugars.
Freezing Preservative-Free Bread: Minimally processed breads like Ezekiel are often found in the freezer section because they lack preservatives and need cold storage to stay fresh.

Understanding How Bread Affects Blood Sugar

All carbohydrates in bread are converted to glucose in the body. However, different breads are digested at varying rates. Refined white bread, lacking fiber, is quickly broken down, causing rapid blood sugar spikes. Breads that don't cause sudden surges are digested slower due to higher fiber/protein or preparation methods, leading to a gradual glucose release.

The Best Bread Choices for Stable Blood Sugar

Sprouted Grain Bread

Sprouted grain breads, like Ezekiel 4:9, use sprouted grains and legumes (wheat, barley, millet, spelt, lentils, soybeans) instead of flour. Sprouting breaks down starches and increases nutrient availability.

Lower Glycemic Index: Reduced GI means a moderate blood sugar impact.
Increased Fiber and Protein: Higher fiber and protein slow digestion.
Enhanced Nutrition: Sprouting boosts vitamins, minerals, and antioxidants.

Authentic Sourdough Bread

Authentic sourdough uses a long fermentation process with a starter.

Fermentation Lowers GI: Lactic acid from fermentation reduces GI, slowing glucose release.
Improved Digestibility: Starter bacteria aid digestion.
Check Ingredients: True sourdough uses only flour, water, and salt, without commercial yeast.

Pumpernickel and Dense Whole-Grain Rye

These breads are often low GI; pumpernickel is typically 41-56.

High Fiber Content: Fiber slows carbohydrate digestion.
Lower Glycemic Impact: Results in a gradual blood sugar rise.
Always Verify the Label: Ensure they are made with true whole grains.

Comparison of Low-Glycemic Bread Options


Feature	Ezekiel 4:9 Sprouted Grain	Authentic Sourdough	Pumpernickel / Whole Rye
Preparation	Soaked and sprouted whole grains and legumes, mashed into a dough.	Long fermentation with a wild yeast and lactic acid bacteria starter.	Ground whole grains (rye for rye, mixed for pumpernickel), often baked slowly.
Impact on Blood Sugar	Very low glycemic index, slow and steady glucose release.	Lower glycemic index than white bread; slower, more moderate glucose release.	Low glycemic index due to high fiber content.
Key Benefit	Complete protein source and maximum nutrient bioavailability.	Enhanced digestibility and reduced phytic acid content.	Exceptionally high fiber, very satiating.
Texture	Dense and hearty, often found in the freezer section.	Chewy crumb with a signature tangy flavor.	Dark, dense, and moist with a robust, earthy flavor.
Key Ingredient Check	All sprouted grains and legumes listed, no added flour.	No commercial yeast, and preferably made with whole-grain flour.	Primary ingredient should be whole rye meal or whole wheat.

How to Choose the Right Low-Glycemic Bread

To select a suitable bread, look beyond color or a "whole wheat" label. Prioritize these factors:

Read the Ingredient List: The first ingredient should be a whole grain, like "100% whole wheat flour". Avoid products starting with "enriched flour".
Fiber Content: Aim for at least 3 grams of fiber per serving for a lower glycemic response.
No Added Sugars: Check for hidden sweeteners.
Look for Authenticity: True sourdough has a dense crumb and simple ingredients (flour, water, salt).

Conclusion: Making Smarter Bread Choices

While all bread converts to sugar, some do so slower, aiding blood sugar management. Sprouted grain, authentic sourdough, and dense whole rye breads are better alternatives due to fiber and preparation. Reading labels and choosing minimally processed, whole-grain loaves helps avoid rapid blood sugar spikes.

Consult a healthcare professional or dietitian for personalized advice. The Glycemic Index Foundation offers valuable information.

How to Find Healthier Bread Options

Choose breads high in fiber and low on the glycemic index. Sprouted grain and authentic sourdough are good options, as are dense whole rye breads. Sprouting and fermentation slow starch breakdown and glucose release. Check ingredients for whole grains and absence of added sugars.

Can people with diabetes eat bread?

Yes, people with diabetes can eat bread by selecting low-GI options like 100% whole wheat, sprouted grain, and authentic sourdough in appropriate portions. Pairing bread with protein and healthy fats can also help manage blood sugar.

Is multigrain bread a good choice?

Multigrain bread can be healthy if made with "100% whole grains". The term itself only means multiple grains are present, not that they are whole grains.

What is the difference between whole wheat and whole grain bread?

Whole wheat is a type of whole grain bread made from wheat kernels. Whole grain bread can use various whole grains like rye, barley, or oats. Ensure the label states "100% whole grain".

Why is sourdough bread better for blood sugar?

The long fermentation creates lactic acid, lowering the glycemic index. This process also aids digestion and nutrient absorption by breaking down starches and phytic acid.

Does adding fiber help with bread's sugar impact?

Yes, fiber slows carbohydrate digestion, resulting in a more gradual blood sugar rise. High-fiber, whole-grain breads are preferable to low-fiber, refined white breads.

Why is Ezekiel bread kept frozen?

Ezekiel bread lacks preservatives and is made from sprouted grains, causing it to spoil faster than conventional bread. Freezing maintains its freshness and nutrients.

What are phytates and why do they matter for bread nutrition?

Phytates in grains can hinder mineral absorption. Sourdough fermentation and sprouting break down phytates, improving mineral bioavailability and nutrition.

Frequently Asked Questions

Sprouted grain bread, such as Ezekiel 4:9, and authentic, long-fermented sourdough bread are among the best choices for managing blood sugar due to their lower glycemic index and higher fiber content.

While most traditional breads are too high in carbs for strict keto diets, some low-carb bread options are available, often made with ingredients like almond or coconut flour. However, sprouted and authentic sourdough bread, though not strictly keto, offer a healthier, lower-glycemic alternative to white bread.

Authentic sourdough is made using a natural starter culture and a long fermentation process, not commercial yeast. Look for a chewy texture, a tangy flavor, and an ingredient list with minimal items like flour, water, and salt. Many commercial 'sourdough' loaves use quick yeast for rising.

Not all whole-wheat breads are created equal. You must check the label to ensure it's made with "100% whole wheat flour" as the main ingredient. Many commercial products blend refined white flour with some whole wheat, reducing the fiber and nutrient benefits.

White bread is made from refined flour that has had the fibrous bran and nutrient-rich germ removed. Without this fiber, the body digests the starch very quickly, releasing a large amount of glucose into the bloodstream at once and causing a rapid blood sugar spike.

The Glycemic Index (GI) is a system that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after eating. Foods with a low GI (under 55) are digested and absorbed more slowly, leading to a more gradual increase in blood sugar and insulin levels.

Breads like Ezekiel, which contain no preservatives, should be stored in the freezer to keep them fresh. You can take out individual slices as needed. Refrigerating can make bread go stale faster.