Lower glycemic index: Sourdough bread has a lower glycemic index (54) than commercial bread (71). That means sourdough bread does not raise blood sugar levels as rapidly as refined white bread.
Sourdough Bread
Even though it's made with white flour, sourdough can impact blood sugar less because of the fermentation process. The carb molecules are altered during fermentation, lowering the glycemic index to improve blood sugar and insulin response12.
Some research suggests that slow-fermented breads, like sourdough, do not raise blood sugar as high as other breads that are instead made with baker's yeast. If the main flour used is a whole grain, that would be even better for a diabetic.
Consumption of sourdough bread reduces postprandial blood glucose and insulin response. This mechanism could explain why organic acids, such as lactic and acetic acids, produced in sourdough lower its estimated glycemic index (eGI).
It's nutritious.
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health.
People with diabetes can eat sourdough bread or any other bread that fits into their dietary plan. That said, because sourdough has a lower glycemic index than other bread varieties, it can be a particularly good choice if you're watching your blood sugar levels.
Milk and dairy foods – reduced or low-fat varieties of milk and dairy foods are the best choices for people with diabetes. Bread – wholegrain, fruit loaf and sourdough.
Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI. Try to buy fresh from the bakery instead of the store, and go organic when possible. Even “healthy” multigrain bread can contain nasty sugar levels.
Note: Sourdough is not suitable for people with coeliac disease, who should follow a strictly gluten-free diet. If you have coeliac disease but still want to enjoy the benefits of sourdough, always look for gluten-free options.
Many of the plant compounds present in sourdough bread have antioxidant and anti-inflammatory properties, which can benefit health.
A standard sourdough loaf is made from two simple ingredients, flour and water – or three, if you add salt. So standard sourdough isn't keto, because standard, all-purpose flour is made from grain (usually wheat), meaning it's high-carb . Therefore, anyone following a strict ketogenic diet should avoid it.
Scientists, nutritionists, and health experts all agree that naturally-fermented sourdough bread is healthier than 'regular' white or whole wheat bread – for a multitude of reasons! Sourdough is more nutritious, easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread.
Sourdough bread doesn't contain sugar, while ordinary sandwich bread often does. Otherwise, the macronutrients depend on the kind of flour used. Whole wheat flour will generally contain more fiber than white flour. Enriched flour will also have vitamins and minerals to offer.
Fortunately, sourdough bread can be good for people who have or are predisposed to diabetes. Research suggests not only is sourdough an ideal part of a balanced diet, but it can also help to manage blood sugar levels and provide other benefits, which is important when dealing with diabetes.
How Much Bread Can You Eat with Diabetes? "People with diabetes can eat bread as long as it fits either their meal plan or within their carbohydrate counting allowance," says Kitty Broihier, M.S., RD, LD. "In general, that means choosing a slice that has 15 grams of carbohydrates for sandwiches."
Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. You can also review your portion size and eat mindfully to manage the amount of energy you eat.
Quick Fact: DMP nutritionists recommend 50 to 80 grams of carbs per day for people with type 2 diabetes, or up to a maximum of 100 grams for best results.
With so few carbohydrates, a high fiber content, and healthful fat, people with diabetes can enjoy an avocado in moderation without the stress of raising their blood sugar levels. Pairing an avocado with other foods may help reduce blood sugar spikes too.
Sourdough bread has a Low Glycemic Index
White sourdough bread can boast a lower Glycemic Index than conventional white bread, because the method of fermentation lowers the overall starch and sugar content in the bread. The Glycemic Index of white sourdough bread is around 50, which is considered low GI.
Research has shown that peanuts can help control blood sugar in both healthy individuals and those with type 2 diabetes. Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods.
If you have type 2 diabetes breakfast cereals made with wholegrains can help to manage blood glucose levels, they release glucose more slowly as they are low GI. Weetabix, Oatibix and Shredded Wheat can make for good choices.