20 Store-Bought Breads with the Lowest Glycemic Index: Perfect for Diabetes

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Discover the 20 best breads with the lowest glycemic index to manage blood sugar levels. Check out suggested brands, their pros and cons, and tips for choosing the best bread for you!

Who says bread and diabetes can’t go hand in hand?

If you’ve been steering clear of bread, worried about blood sugar spikes, it’s time to breathe a little easier.

Not all bread is created equal! The secret lies in choosing breads with the lowest glycemic index—options that are both nourishing and diabetes-friendly.

Imagine enjoying your favorite sandwich or morning toast without the guilt or glucose rollercoaster. Sounds like a dream, right?

In this guide, we’ll uncover 20 of the best breads with the lowest glycemic index that can keep your blood sugar steady while satisfying your carb cravings.

Let’s make bread the hero of your balanced diet!

Related: Glycemic Index of over 650+ foods (with free printable PDF)

Understanding Glycemic Index in Bread

The glycemic index (GI) is like a speedometer for your blood sugar, measuring how quickly a carbohydrate-containing food raises glucose levels.

Foods are ranked on a scale of 0 to 100, with lower numbers being better for steady energy and blood sugar control.

• Low GI: 55 or less (ideal for diabetes)
• Medium GI: 56–69
• High GI: 70 or above

Ideally, you’ll want to choose breads with the lowest glycemic index (the lower the better) to keep blood sugar levels steady and maintain satiety.

To make your life easier, I have compiled some GI readings of common bread types here:

No	Bread Types	GI
1	Sprouted bread	36
2	Pumpernickel Bread	45
3	Oat bread	47
4	Buckwheat bread	50
5	Sourdough bread	54
6	Pita	57
7	Wholegrain bread	65
8	Bran bread	65
9	Rye bread	65
10	Wheat bread	70
11	Bagels	70
12	White bread	90

For more details about each type of breads, their pros and cons, taste and texture difference, and label reading tips, check out here!

Disclaimer: The glycemic index (GI) values provided in this article are compiled from the Glycemic Index Guide. They are meant for general reference and may not reflect the exact GI of specific bread products you purchase. Always check product labels and consult with a healthcare professional for personalized advice.

Factors That Influence the Glycemic Index of Bread

Okay. Before you rush out to stock up on sprouted and wholegrain bread, keep in mind that GI readings aren’t set in stone, even among options that seem healthy at first glance.

I used to think all wholegrain breads were good for my prediabetes—until I realized some of them are packed with added sugars that send their GI soaring!

The Criteria for Selecting Low-GI Breads

Again, not all breads are created equal.

To choose the best breads with the lowest glycemic index, here are some essential criteria to keep in mind:

1. Whole Grain Base: Often made with whole grains like oats, rye, or spelt for better nutrition.
2. Low-Moderate Carb: Contains 15-20g of carbs per slice or less to manage blood sugar.
3. High Fiber: Packs at least 3g of fiber per slice, supporting digestion and fullness.
4. Low GI: Has a glycemic index below 70, with lower numbers being more sugar-friendly.
5. Added Sugar: Aim for <5g added sugar per slice if possible.

These criteria are ideal, but let’s be real—finding a bread that meets them all can be challenging.

Instead of stressing, aim to fulfill 3–4 of these guidelines. It’s a great step toward healthier, low-GI bread choices.

Disclaimer: The information in this blog post is for general purposes only and not medical advice. Always consult a healthcare professional before making any dietary changes. Individual needs may vary, and this post should not replace personalized medical guidance.

20 Best Breads with the Lowest Glycemic Index

The macro details of the suggested products in this article are accurate as of 2025.

However, product formulations may change, so please double-check the label details to ensure accuracy before making a purchase.

Table (Lowest → Highest Carb)

No	Per slice	Calorie (kcal)	Carb (g)	Protein (g)	Fiber (g)	Added sugar (g)	Sodium (mg)
1	Outer Aisle Gourmet Cauliflower	50	1.5	4.5	0.5	0	120
2	Shibolim FlaxSeed Bread	50	2	5	2	0	45
3	Mr. Tortilla Soft Taco Shells	15	3	1	2	0	40
4	WonderSlim Brown Bread	60	5	5	2	0	130
5	Low Carb Avenue Keto Bread	60	5	7	3	0	70
6	Maria & Ricardo’s Keto Tortillas	80	6.5	2.5	2.5	0	85
7	Base Culture Sourdough Bread	100	9	3	3	0	200
8	Sara Lee Multi-Grain Bread	45	9	2.5	2.5	0.5	95
9	Carbonaut Seeded Bread	80	9	7	7	0	130
10	Nature’s Own Life Keto Bread	35	10	6	9	0	190
11	Nature’s Own 100% Whole Wheat Bread	60	11	4	2	1	110
12	Hero Seeded Bread	60	13	6	12	0	230
13	Dave Killer Thin-Sliced Bread	60	14	3	3	3	105
14	Food For Life Flourless Sprouted Grain Bread	80	15	4	3	0	80
15	365 by WFM Sprouted Multigrain Bread	90	16	4	3	3	160
16	Young Kobras Buckwheat Sourdough Bread	100	16	3	3	1	115
17	EQUII Power Protein Bread	130	17	10	2	1	210
18	Oroweat Whole Grains Healthy Multi-Grain Bread	90	17	4	3	2	140
19	Oroweat 12 Grains and Seeds Bread	110	18	5	4	2	200
20	Silver Hill Bakery The Big 16 Bread	100	18	6	4	1	135

1. Dave’s Killer Bread 21 Whole Grains & Seeds (Thin-Sliced)

You’ve probably heard about Dave’s Killer Bread and its focus on killer taste and killer texture. It is super delicious as a wholegrain bread!

Maybe you’ve even tried their original bestseller, but I suggest going for this thin-sliced version instead (the original has 4g added sugar per slice!).

Macros (per slice): 60 kcal, 14g carb, 3g protein, 3g fiber, 3g added sugar, 105mg sodium
Pros: killer taste and texture, soft, affordable, makes great toast, crunchy seed-coated crust, half the carbs of the original.
Cons: high added sugar, prone to molding quickly, not gluten-free

2. Oroweat Whole-Grains 12 Grains and Seeds Bread

This nutrient-dense bread packs the goodness of 12 wholesome grains without any added nonsense.

Made with simple, quality ingredients, it delivers hearty flavor, great texture, and balanced nutrition in every slice.

Macros (per slice): 110 kcal, 18g carb, 5g protein, 4g fiber, 2g added sugar, 200mg sodium
Pros: Packed with whole grains, free from artificial colors, flavors, preservatives, and high fructose corn syrup, affordable, great reviews, soft texture (less dense than Dave’s), great taste, large slice size
Cons: Some find it sweet, higher carb per slice, not gluten-free

3. Oroweat Whole Grains Healthy Multi-Grain Bread

You may be wondering—how is this different from the Oroweat Whole Grains 12 Grains and Seeds Bread mentioned earlier? Well, it’s all about the type of grains they include.

The Multi-Grain Bread features poppy seeds and sesame seeds, while the 12 Grains Bread highlights buckwheat, millet, sunflower seeds, and rye.

Otherwise, their nutritional content is pretty much the same.

Macros (per slice): 90kcal, 17g carb, 4g protein, 3g fiber, 2g added sugar, 140mg sodium
Pros: Packed with whole grains, free from artificial colors, flavors, preservatives, and high fructose corn syrup, affordable, great flavor variety, widely available, soft texture, large slice size.
Cons: Contains added sugar, higher carb per slice, not gluten-free.

4. Ezekiel Food For Life Flourless Sprouted Grain Bread

This flourless bread is made with sprouted grains, enhancing nutrient absorption and making it easier to digest.

Preservative-free, it’s sold frozen to maintain freshness.

Macros (per slice): 80 kcal, 15g carb, 4g protein, 3g fiber, 0g added sugar, 80mg sodium
Pros: Organic, flourless, low glycemic index, preservative-free, zero added sugar, great reviews, nutty flavor, low sodium, easier to digest than traditional whole-grain breads.
Cons: Takes time to adjust to the taste, dense texture, pricier, needs refrigeration due to short shelf life, slices can be brittle when frozen—thaw before separating.

5. 365 by Whole Foods Market Sprouted Multigrain Organic Bread

The 365 by Whole Foods Market always promises to give us that “dance-down-the-aisles” feeling.

If you do not like the Ezekiel sprouted bread earlier, this bread is also crafted with organic sprouted grains and seeds—all at a price that’s wallet-friendly.

Macros (per slice): 90 kcal, 16g carb, 4g protein, 3g fiber, 3g added sugar, 160mg sodium
Pros: Kosher, organic, vegan, GMO-free, affordable, large slice size, sturdy enough to hold toppings without getting soggy, good seeded texture, great taste
Cons: High added sugar, slightly dry texture

6. Base Culture Grain-Free Sourdough Bread

This is a must-try for those seeking a grain-free and paleo-friendly bread with all the tangy flavor of traditional sourdough.

Made with clean, simple ingredients, it’s gluten-free, dairy-free, and naturally low in carbs.

Macros (per slice): 100 kcal, 9g carb, 3g protein, 3g fiber, 0g added sugar, 200mg sodium
Pros: Grain-free, gluten-free, dairy-free, paleo-friendly, clean ingredients.
Cons: Dense texture compared to traditional sourdough, subjective taste, higher in sodium, small slice size, and very pricy.

7. Young Kobras Organic, Gluten-Free Seeded Buckwheat Sourdough Bread

If you don’t prefer the grain-free Base Culture Sourdough, this bread offers a buckwheat-based alternative (though slightly higher in carb content).

It’s a nutrient-packed option rich in fiber, protein, and healthy fats. Come in 5 flavors: olive herb, mission fig, seeded buckwheat, cinnamon raisin, and original.

Macros (per slice): 100 kcal, 16g carb, 3g protein, 3g fiber, 1g added sugar, 115mg sodium
Pros: Organic, naturally fermented for better digestibility, free from dairy, soy, gluten, tree nut, egg, gum and artificial ingredients.
Cons: Dense texture, can be hard (may need some toasting), tangy flavor may not suit everyone, higher price point, small slice size, and requires refrigeration.

8. Silver Hills Sprouted Power “The Big 16” Low-Fat Bread

“The Big 16” here just means 16 different seeds and grains for a hearty, nutrient-packed loaf.

With a focus on low-fat goodness, this bread is made from sprouted grains, which help make the nutrients more readily available and easier to digest.

You can check out their equally high-fiber Squirrelly bread too!

Macros (per slice): 100 kcal, 18 g carb, 6g protein, 4g fiber, 1g added sugar, 135mg sodium
Pros: Vegan, peanut and nut-free, low fat, long shelf life, easy to digest, great taste, freeze-friendly
Cons: Denser, heartier texture, subjective preference, higher carb

9. Nature’s Own 100% Whole Wheat Bread

Make sure it’s 100% Whole Wheat—not just “whole wheat.”

With so many misleading labels out there, I also go the extra mile to check that the first ingredient listed is whole wheat.

Nature’s Own 100% Whole Wheat Bread delivers on that promise, offering a soft texture without unnecessary additives.

Macros (per slice): 60 kcal, 11g carb, 4g protein, 2g fiber, 1g added sugar, 110mg sodium
Pros: 100% whole wheat, no artificial preservatives, no high fructose corn syrup, low in fat, soft and fluffy texture, great tasting and widely available.
Cons: Slightly lower in fiber compared to other whole-grain breads, can get moldy quickly

10. Nature’s Own Life Keto Soft White Bread

Everyone says to go for whole grain, but did you know there’s a keto white bread that maintains the traditional white bread texture you crave?

Nature’s Own Life Keto Soft White Bread delivers soft, fluffy slices with only 1g net carbs per serving.

Compared with the 100% whole wheat version, this one is lower in calories, higher in fiber, and higher in protein—but at the cost of higher sodium.

Macros (per slice): 35 kcal, 10g carb, 6g protein, 9g fiber, 0g added sugar, 190mg sodium
Pros: Only 1g net carbs per slice, low calorie, high fiber, high protein, no artificial preservatives, no high fructose corn syrup, soft and fluffy texture, keto-friendly, no added sugar, make great sandwich and toast, and widely available.
Cons: Higher sodium, subjective taste, can be dry, processed carb (not made with whole grains).

11. Hero Low-Carb & Keto-Friendly Seeded Bread

Topping the list with an unmatched 12g of fiber per slice, this bread is a standout choice for fiber lovers.

With just 1g net carbs, thanks to resistant wheat starch, it’s perfect for keto lifestyle.

For those exploring Hero’s product range, their other offerings also focus on high fiber and low net carbs.

Macros (per slice): 60 kcal, 13g carb, 6g protein, 12g fiber, 0g added sugar, 230mg sodium
Pros: #1 highest fiber, zero added sugar, vegan-friendly, keto-friendly (only 1g net carb), low calorie, packed with seeds, tastes like traditional bread, high-quality ingredients, freezes well, excellent customer service, great overall review.
Cons: Freaking pricey! Processed carb (not made with whole grains), high sodium.

12. Low Carb Avenue – Artisan Keto Bread

Perfect for sandwiches, toast, or even French toast, this bread is made for keto enthusiasts craving the taste and feel of traditional bread without the carbs.

With just 2g net carbs per slice, it’s a versatile staple that fits seamlessly into a low-carb lifestyle.

Macros (per slice): 60 kcal, 5g carb, 7g protein, 3g fiber, 0g added sugar, 70mg sodium
Pros: Only 2g net carbs per slice, soft and artisan-style texture, keto-friendly, vegan, non-GMO, no added sugar, soy-free, high protein, no cholesterol and versatile for various uses.
Cons: Not gluten-free, subjective taste, and premium pricing, processed carb (not made with whole grains).

13. Sara Lee Delightful Healthy Multi-Grain Sandwich Bread

With just 45 calories per slice and packed with 16 grams of whole grains per serving, you can enjoy its soft texture and subtle sweetness in your sandwiches, and feel good knowing you’re choosing a bread that’s both delicious and nourishing!

Macros (per slice): 45 kcal, 9g carb, 2.5g protein, 2.5g fiber, 0.5g added sugar, 95mg sodium
Pros: No high fructose corn syrup, artificial colors, or flavors, low in calories and carbs, low fat, tastes great, soft texture, and perfect for toasting.
Cons: Some may find it squishier than sprouted bread, and the slices are thin and small.

14. Carbonaut Low-Carb Keto-Certified Seeded Bread

This seeded bread is a keto-friendly option crafted with clean ingredients for health-conscious consumers.

Each serving offers 4g net carbs and 160 calories, making it ideal for low-carb diets.

You can also check out their gluten-free option.

Macros (per slice): 80 kcal, 9g carb, 7g protein, 7g fiber, 0g added sugar, 130mg sodium
Pros: Keto-friendly (4g net carbs per serving), zero added sugar, low calorie, high protein, vegan, organic, non-GMO, kosher, freezer-friendly, and great tasting.
Cons: Slightly expensive and not widely available outside of Amazon, processed carb (not made with whole grains).

15. Outer Aisle Cauliflower Grain-Free Low-Carb Bread

Can you imagine a bread made of cauliflower? Outer Aisle Cauliflower Bread is truly one of a kind, topping the list as the #1 lowest carb option.

Made with 63% cauliflower, it delivers an impressive 2 servings of vegetables per slice, 2g net carb and has a glycemic load of just 1.

Macros (per slice): 50 kcal, 1.5g carb, 4.5g protein, 0.5g fiber, 0g added sugar, 120mg sodium
Pros: #1 lowest carb, grain-free, gluten-free, includes 2 servings of vegetables per slice, ultra-low glycemic load, delicious, keto/paleo-friendly, soy-free, no artificial anything, and versatile for multiple uses.
Cons: Expensive, smaller size, risk of arriving thawed, may not be filling and less fluffy compared to traditional bread.

16. Shibolim FlaxSeed Bread

Shibolim FlaxSeed Bread is a wholesome, nutrient-dense option packed with the goodness of flaxseeds.

Known for their heart-healthy omega-3 fats, flaxseeds add a nutty flavor and boost the fiber content of this bread.

Macros (per slice): 50 kcal, 2g carb, 5g protein, 2g fiber, 0g added sugar, 45mg sodium
Pros: High in fiber and omega-3 fats, low in carb (1 net carb per slice), low in sodium, no artificial preservatives, vegan, dairy-free, clean ingredients, nutty taste and soft texture.
Cons: Contains gluten, very small slice size (like the size of a cracker), not as widely available.

17. EQUII Power Protein Multi-Grain Bread

This is not your average multigrain loaf—it’s a protein powerhouse with 10g of protein per slice (20g for 2 slices). That’s equivalent to half a cup of Greek yogurt, 2 eggs, or 4 tablespoons of chia seeds!

With double the protein of typical whole-grain bread, it takes the #1 spot for the highest protein amount in the list.

Macros (per slice): 130 kcal, 17g carb, 10g protein, 2g fiber, 1g added sugar, 210mg sodium
Pros: Super high in protein, complete vegan protein, no artificial preservatives, freezer-friendly, great for active lifestyles, and soft texture.
Cons: Higher in calories, carb and sodium, contains gluten, dense texture, can be dry, expensive, and not as widely available as mainstream breads.

18. WonderSlim Protein Grain & Seed Brown Bread

This brown bread is a low-carb, high-protein bread designed to satisfy your sandwich cravings while supporting your dietary goals.

Infused with grains and seeds, it delivers a satisfying texture and wholesome flavor that pairs well with a variety of toppings.

Macros (per slice): 60 kcal, 5g carb, 5g protein, 2g fiber, 0g added sugar, 130mg sodium
Pros: Low carb, keto-friendly, seed-packed for extra texture, and suitable for weight management.
Cons: Contains gluten, smaller slice size, subjective taste, and too pricey.

19. Mr. Tortilla Low Carb Keto Soft Taco Shells

I thought of ending the list with two wrap options as a bread alternative, and one of them is Mr. Tortilla Keto Wraps.

These keto-friendly wraps are super low in calories, carbs, and sodium. However, they are also quite low in protein, so pairing them with protein-rich fillings is a smart move.

Give them a try—they even offer a money-back guarantee if you’re not satisfied!

Macros (per slice): 15 kcal, 3g carb, 1g protein, 2g fiber, 0g added sugar, 40mg sodium
Pros: Low calorie, 1g net carbs, low sodium, no cholesterol, keto-friendly, vegan, soft texture, money-back guarantee.
Cons: Low in protein, smaller size, subjective taste (can have strong wheat taste if you do not like it), not as filling as traditional bread, processed carb (not made with whole grains).

20. Maria & Ricardo’s Keto Almond Flax & Seeds Tortillas 

If you don’t fancy Mr. Tortilla, here’s a gluten-free option.

While the macros aren’t as “slim” as Mr. Tortilla, these tortillas are still keto-friendly and offer a more substantial size and texture.

Macros (per slice): 80 kcal, 6.5g carb, 2.5g protein, 2.5g fiber, 0g added sugar, 85mg sodium
Pros: Free from gluten, grain, soy, dairy, egg and artificial flavors, colors or preservatives, keto-friendly, soft and pliable texture, more filling than other low-carb options, and versatile for various meals.
Cons: Pricey, small wrap size, may not be as widely available, processed carb (not made with whole grains).

How to Enjoy Breads with the Lowest Glycemic Index

Now that you finally know the right breads with the lowest glycemic index, that’s only half of the story.

Did you know there’s more you can do to prevent sugar spikes while still enjoying bread?

Small tweaks to your portion sizes, food pairings, and meal timing can make a big difference in how your body processes carbs:

1. Control Portion Sizes:
   • Stick to 1-2 slices per meal.
   • Look for bread with around 15-20g or fewer carbs per slice to avoid overloading on carbs.
2. Pair with Protein:
   • Combine bread with a source of protein like eggs, chicken, turkey, or plant-based proteins.
   • This slows down the absorption of carbs and helps stabilize blood sugar levels.
3. Add Healthy Fats:
   • Include healthy fats, like avocado, olive oil, or nut butters, with your bread.
   • Healthy fats help slow digestion and keep you feeling full longer.
4. Incorporate Fiber:
   • The more fiber, the better! Choose bread that’s high in fiber (at least 3g per slice) or add fiber-rich toppings like veggies, chia seeds, or flaxseeds.
   • Fiber helps with digestion and keeps blood sugar from spiking.
5. Consider Freezing Bread:
   • If you find yourself tempted to overeat bread, try freezing slices and thawing them as needed. This way, you can control portions and keep it fresh longer.
6. Toast It!:
   • Try lightly toasting your bread.
   • The toasting process can slightly lower the glycemic index of some breads, meaning it may have a gentler effect on your blood sugar.
7. Use Bread as a Side:
   • Instead of making bread the main component of your meal, try using it as a side.
   • This will help you control portion sizes and balance your meal with other nutritious foods.
8. Balance Your Carbs throughout the Day:
   • If you enjoy bread for one meal, make sure the other meals are lower in carbs.
   • This helps spread your carb intake evenly throughout the day, reducing the risk of blood sugar spikes.

Learn more: 20 best breads with the highest fiber

Final Thoughts

By focusing on breads with the lowest glycemic index, you can enjoy your favorite meals while keeping your blood sugar levels in check.

No single bread is perfect for everyone.

Use the tips shared here, aim for 3–4 criteria when shopping, and always read the labels to make informed decisions.

With a little practice, finding the breads with the lowest glycemic index, that balances health and flavor will become second nature.

Ready to take your low-GI eating to the next level? Grab my Low-GI Food List PDF with over 650+ foods to simplify your choices and stay in control of your health.

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