GI Score

54

GL/Serving

17.3

Net Carbs

30.5g

Diabetes Rating:
⭐⭐⭐☆☆

Sourdough Bread

Quick Answer:

Sourdough bread is made through a fermentation process using naturally occurring lactobacilli and wild yeast. This fermentation process creates lactic acid, which slows digestion and may result in a lower blood sugar spike compared to regular bread. However, it still contains significant carbohydrates and requires careful portion control for diabetics.

Last updated: 7/27/2025
Fresh sourdough bread

Nutritional Profile

Nutrition Facts

Serving Size: 1 medium slice (56g)

Servings per Container: Varies

Calories
151 8% DV
Total Carbohydrates
32 g 11% DV
Net Carbs
30.5 g
Dietary Fiber
1.5 g 6% DV
Sugars
0 g
Protein
4.5 g 9% DV
Total Fat
1.1 g 2% DV

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Glycemic Information

Glycemic Index 54 (Low)
Low (≤55) Med (56-69) High (70+)
Glycemic Load 17.3
Low (≤10) Med (11-19) High (20+)

For Diabetics

Net Carbs per Serving: 30.5g
Fiber: 1.5g
Diabetic Rating:
⭐⭐⭐☆☆

Benefits for Diabetics

  • ✓ Individual responses vary greatly - some diabetics see no benefit

Risks & Considerations

  • ⚠ Many commercial 'sourdough' breads contain added yeast and aren't true sourdough
  • ⚠ Still contains significant carbohydrates - not a 'free' food
  • ⚠ Large portions will cause blood sugar spikes regardless of fermentation

Preparation Tips

  • 💡 Choose authentic sourdough with long fermentation (12+ hours)
  • 💡 Pair with protein or healthy fats to reduce blood sugar spike
  • 💡 Test blood sugar before and 1-2 hours after eating
  • 💡 Morning consumption typically results in lower spike
  • 💡 Whole grain sourdough has lower GI than white

Serving Recommendations

  • 🍽 Avoid: Many commercial 'sourdough' breads contain added yeast and aren't true sourdough
  • 🍽 Avoid: Still contains significant carbohydrates - not a 'free' food
  • 🍽 Avoid: Individual responses vary greatly - some diabetics see no benefit
  • 🍽 Avoid: Large portions will cause blood sugar spikes regardless of fermentation

Healthier Alternatives

Oatmeal

GI 50 (Low)

Lower glycemic index (undefined)

Why it's better: Low glycemic impact
🥗
Learn More
Glycemic Index Comparison Lower is better for diabetics
Original
Baseline
Alternative
50

Sourdough Bread Variations & Blood Sugar Impact

Choose the right option to minimize blood sugar spikes

White Sourdough

Standard sourdough made with refined white flour

54

Glycemic Index

Low GI

Check with healthcare provider

Taste:

Standard sourdough made with refined white flour

Whole Grain Sourdough

Made with whole wheat or mixed whole grains

48

Glycemic Index

Low GI

Check with healthcare provider

Taste:

Made with whole wheat or mixed whole grains

Rye Sourdough

Made primarily with rye flour

41

Glycemic Index

Low GI

Check with healthcare provider

Taste:

Made primarily with rye flour

Commercial 'Fake' Sourdough

Contains added yeast and vinegar for flavor

70

Glycemic Index

High GI

Check with healthcare provider

Taste:

Contains added yeast and vinegar for flavor

💡 Smart Selection Tips

For Blood Sugar Control:

  • • Choose high-quality products
  • • Check for freshness indicators
  • • Store properly to maintain quality
  • • Follow recommended preparation methods

Portion Guidelines:

  • • Monitor your individual response
⚠️

Important Note

Individual responses to sourdough bread vary significantly. Some diabetics may experience blood sugar spikes even with the lowest glycemic options. Always test your personal response and consult with your healthcare provider.

Smart Food Pairings

Smart Sourdough Bread Pairing Strategies

Reduce blood sugar spikes with these proven food combinations

Avocado (1/2 medium)

1 serving

Reduces spike by 25-35%

Nutritional Contribution:

Protein: 4.5g Fat: 1.1g Carbs: 32g

How It Works:

Healthy fats slow carbohydrate absorption

Best Timing:

Eat together with sourdough bread

"Avocado toast with thin sourdough keeps me stable"

— Community Member

Scientific Basis: Healthy fats slow carbohydrate absorption

Eggs (2 large)

1 serving

Reduces spike by 20-30%

Nutritional Contribution:

Protein: 4.5g Fat: 1.1g Carbs: 32g

How It Works:

Protein slows gastric emptying

Best Timing:

Eat together with sourdough bread

"Poached eggs on sourdough is my go-to breakfast"

— Community Member

Scientific Basis: Protein slows gastric emptying

Almond butter (2 tbsp)

2 tbsp

Reduces spike by 30-40%

Nutritional Contribution:

Protein: 4.5g Fat: 1.1g Carbs: 32g

How It Works:

Combination of protein and fat

Best Timing:

Eat together with sourdough bread

"Game changer for morning toast"

— Community Member

Scientific Basis: Combination of protein and fat

Greek yogurt (1/2 cup)

1/2 cup

Reduces spike by 20-25%

Nutritional Contribution:

Protein: 4.5g Fat: 1.1g Carbs: 32g

How It Works:

Protein and probiotics work synergistically

Best Timing:

Eat together with sourdough bread

"Open-faced sandwich with yogurt spread works well"

— Community Member

Scientific Basis: Protein and probiotics work synergistically

Apple cider vinegar (1-2 tbsp before meal)

1-2 tbsp before meal

Reduces spike by up to 30%

Nutritional Contribution:

Protein: 4.5g Fat: 1.1g Carbs: 32g

How It Works:

Acetic acid improves insulin sensitivity

Best Timing:

Eat together with sourdough bread

"I take ACV shot before any bread"

— Community Member

Scientific Basis: Acetic acid improves insulin sensitivity

The Perfect Pairing Formula

1 medium slice (56g)

Choose authentic sourdough with long fermentation (12+ hours)

Protein or Healthy Fat

Choose any pairing above

Reduced Blood Sugar Spike

Up to 40% improvement

⏰ Optimal Timing Strategies

Best Times:

  • ✓ Post-workout: Better glucose uptake
  • ✓ With meals: Not as standalone snack
  • ✓ After protein: Improved response

Avoid These Times:

  • ✗ When sedentary: Poor glucose uptake
  • ✗ Late evening: May affect sleep
  • ✗ Without protein: Higher glucose spikes

Monitor Your Response

Track your blood sugar at 30, 60, 90, and 120 minutes after eating to find your optimal pairing. Individual responses vary significantly, so what works for others may need adjustment for you.

Troubleshooting High Blood Sugar

Troubleshooting High Blood Sugar

Common challenges and proven solutions from the diabetic community

Still Having Issues?

Individual responses to this food vary significantly. If these solutions don't work for you:

  • • Consider avoiding this food entirely and choosing lower GI alternatives
  • • Test different preparation methods systematically
  • • Keep a detailed food and blood sugar log
  • • Consult with a registered dietitian who specializes in diabetes

Frequently Asked Questions about Sourdough Bread

Common questions about Sourdough Bread and diabetes

Is Sourdough Bread good for diabetics?

Sourdough Bread has a glycemic index of 54, making it a low GI food. It should be consumed carefully with portion control.

How much Sourdough Bread can diabetics eat?

A typical serving size is 1 medium slice (56g), which contains 32g of carbs. Monitor your blood sugar response and adjust portions accordingly.

What is the glycemic index of Sourdough Bread?

Sourdough Bread has a glycemic index of 54, which is considered low. The glycemic load per serving is 17.3.

When is the best time to eat Sourdough Bread?

Sourdough Bread is best consumed before or after physical activity, or combined with protein and fiber to reduce blood sugar spikes.