Diabetes-Friendly Sourdough French Toast

You will love this easy recipe for a quick, filling, and tasty almond flour bread. This simple bread is keto and paleo and works great with savory or sweet toppings.

The leftovers keep well in the fridge for several days, and you can also freeze this tasty bread for a few months.

This delicious bread comes together quickly and smells so good when it bakes. It has a pleasantly neutral taste, making it the perfect canvas for sweet or savory toppings. It is also very filling!

You can bake a loaf on the weekend, then keep it in the fridge and toast a slice or two for your meals throughout the week.


You’ll only need six simple ingredients to make this tasty keto bread. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:

  • Eggs: I use large eggs in almost all of my recipes, this one included.
  • Refined coconut oil: Virgin coconut oil is OK if you don’t mind a coconut flavor. And melted unsalted butter works too.
  • Apple cider vinegar: The vinegar reacts with the baking soda and helps the bread rise. You won’t taste it in the bread. And if you use baking powder instead of baking soda, you can omit it.
  • Kosher salt: Or use just a pinch of fine salt.
  • Almond flour: I use blanched finely ground almond flour. My dad uses almond meal with no issues, so that’s an option too (but the bread might turn out coarser and drier).
  • Baking soda: You can use gluten-free baking powder instead – see the discussion below.


Making this almond flour bread is truly easy. Scroll down to the recipe card for detailed instructions. Here are the basic steps:

  • You simply mix all the ingredients by hand in one bowl. I like to start with the liquid ingredients, then gradually add the flour.
  • Next, you pour the batter into a greased loaf pan. Use a small 8-inch pan, not a standard 9-inch one. You can also line your pan with parchment paper for easier removal of the bread.
  • Bake the bread until set, 30-40 minutes at 350°F. Let it cool, then slice it into 16 slices.

Expert tip

How long you need to bake the bread depends on your oven. When I first started making this recipe, I used an old oven and baked this bread for 45 minutes.

I have since moved, and in my new oven, it only takes 30 minutes! Oven temperatures do greatly vary. So I suggest you start checking after 30 minutes.

Frequently asked questions

Does almond flour bread taste like real bread?

No, it doesn’t. When making this bread, it is important to adjust our expectations. The yeasty aroma and gluten-induced fluffiness that we love about traditional bread cannot be achieved without yeast and gluten.

So this is more of a quick bread that fills the need (if you still have it) to make a sandwich or to have a slice of bread for breakfast.

What type of fat to use?

I use refined coconut oil in this bread to keep the flavor neutral and non-coconutty. Feel free to use virgin coconut oil if you don’t mind the flavor, especially if you plan to use this bread with sweet toppings or with unsalted butter.

Although I haven’t tried it, extra virgin olive oil should give this bread an interesting flavor.

Lately, my favorite fat to use in this recipe is melted unsalted butter – you can see in the video below that this is what I use. It’s more flavorful than refined coconut oil (which is essentially flavorless), so the bread comes out tastier, even without any toppings.

Why do you add vinegar to the batter?

I add apple cider vinegar to the batter so that it can interact with the baking soda, enabling the bread to rise (here’s a good explanation on how to activate baking soda).

You can use any other vinegar or fresh lemon juice instead. If you opt for baking powder, you can omit the vinegar.

Can I use baking powder instead of baking soda?

Yes. You can use either ½ teaspoon of baking soda or 2 teaspoons of baking powder (gluten-free if needed). Both work. If you use baking powder, there’s no need to add vinegar to the batter.

Just keep in mind that the crust will not brown as much when using baking powder, so it won’t be as “pretty.” You can see in the photos vs. the video – the photos are of bread made with baking soda. The crust is beautifully browned. In the video, I used baking powder and the crust is paler.


You can turn the basic almond flour bread into herb bread by adding ½ teaspoon each of garlic powder, oregano, and thyme. Or use 1 teaspoon of Italian seasoning. In this case, olive oil will be a good option in terms of the fat you use.

You can also make it sweet by adding 1 ½ teaspoons of stevia glycerite (equals ½ cup sugar), 1 teaspoon of vanilla, and 1 teaspoon of cinnamon. In this case, you can use virgin coconut oil for a slightly sweet coconut flavor, or unsalted butter.

Serving suggestions

For breakfast, I toast this bread and spread it with homemade walnut butter or with keto chocolate hazelnut spread. Or just with sweet butter! It’s also very good with soft-boiled eggs.

For lunch, I use it to make avocado toast, a Swiss-and-ham sandwich, or a cream cheese and smoked salmon sandwich.

Sometimes I use this bread to make keto grilled cheese. It truly is a versatile keto bread that goes with any topping you like.

Storing leftovers

Once completely cool, you can place the bread in an airtight container or in a large resealable bag and store it in the fridge for up to five days.

It also freezes well. I slice it, and wrap each slice individually in plastic wrap, then put all the slices in a Ziploc bag. When ready to eat, I briefly heat a slice in the microwave or toast it.

Like most low-carb breads (90-second bread is a good example), this bread improves dramatically when toasted and buttered, so it’s a good idea to go through this extra step.

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Recipe card

You will love this easy recipe for a quick, filling, and tasty keto bread made with almond flour that works great with both savory and sweet toppings.

  • refined coconut oil gently melted in microwave (2.5 oz)
  • apple cider vinegar (don’t skip – helps the bread rise)
  • Diamond Crystal kosher salt
  • blanched finely ground almond flour
  • Preheat your oven to 350 degrees F. Grease an 8-inch loaf pan (a 9-inch pan will be too big). You can also line the pan with parchment paper with an overhang (As shown in the video) for easy removal.
  • In a medium bowl, whisk the eggs. Whisk in the coconut oil, vinegar, salt, almond flour, and baking soda.
  • Pour the batter into the prepared loaf pan.
  • Bake until the bread is golden brown and set, and a toothpick inserted in its center comes out clean, 30-40 minutes. (See notes below)
  • Keep the leftovers in a Ziploc bag in the fridge for up to 5 days, or freeze them.
  • I use Bob’s Red Mill Super-Fine Almond Flour. One cup of this flour weighs 4 oz, so 1.75 cups weigh 7 ounces. It’s best to measure almond flour by weight rather than by volume.
  • You can use melted butter instead of coconut oil.
  • How long you need to bake the bread depends on your oven. When I first started making this recipe, I used an old oven and baked this bread for 45 minutes. I have since moved, and in my new oven, it only takes 30 minutes! Oven temperatures do greatly vary. So I suggest you start checking after 30 minutes.
  • A few readers wrote to me over the years saying that their bread came out with a green tint. Although it never happened to me, I believe it’s a reaction between the almond flour and the baking soda. If this happens to you, try replacing the baking soda with 2 teaspoons of aluminum-free baking powder and omit the vinegar.

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Bread is one of the oldest foods many people worldwide enjoy. In its most basic form, bread combines flour, water, a leavening agent, and salt. Some bread includes one or more add-ins, such as oil, butter, dried fruits, nuts, sweeteners, or spices to enhance the flavour.

Many people with diabetes think they have to give up bread entirely. However, bread can be part of a healthy diet for diabetes, as long as it is the right kind and in moderation. But with so many different types of bread available on the market, it becomes hard to choose the best one.

Which Bread is Good for Diabetics?

A bread with good fibre and protein but a low Glycemic Index and carbs is ideal for diabetes. Also, fibre helps lower bread’s impact on blood glucose levels. A study also shows that high dietary fibre intake reduces the risk of developing type 2 diabetes.

People with diabetes often look for ways to monitor their calorie and carbohydrate intake. One way to do this is by eating whole-grain bread instead of refined white bread.

Whole-grain bread is usually made with whole wheat or other whole-grain flour. It contains more fibre than refined flour and can help regulate blood sugar levels.

Mahesh’s Journey to Reversing Diabetes with HealthifyPro – The Future of Fitness

There is a common misconception that only gluten-free bread is always better for people with diabetes. However, this is seldom the case. Gluten-free bread can be just as unhealthy as regular bread if it contains other harmful ingredients. Therefore, check the ingredients list to ensure the bread is beneficial for people with diabetes.

Many brands of bread offer diabetes-friendly options. Here are some common bread choices suitable for diabetes:

Is Sourdough Bread Good for Diabetics

Research suggests that the fermentation process in food products reduces the glycemic response in people with diabetes.

For example, the fermentation process of sourdough bread lowers the GI score. As a result, it can have a better effect on blood sugar and insulin levels than either white or yeasted bread.

Fibre Enriched Whole Grain Bread

If you have diabetes, fibre-enriched whole-grain bread can be your go-to whole-grain bread.

Research says that soluble fibre slows down the rate of digestion and lowers the spike in blood glucose levels after consuming food. Hence, the glycemic index of a food falls when it gets enriched or fortified with fibre.

Fibre-enriched whole-grain bread is moderately high in carbs. Therefore, it is essential to consume it within limits.

Pumpernickel Bread

Pumpernickel bread is coarse, slightly sweet, and heavy rye bread. It is one of the healthier bread made from sourdough starters and coarsely ground rye.

In addition, the fermented rye and lower GI value make pumpernickel bread ideal for diabetes. A study also notes that pumpernickel bread can be a valuable part of the diet for reducing postprandial glycemia.

Ezekiel Bread

Ezekiel bread is a type of sprouted bread. It includes a combination of sprouted legumes and grains, such as wheat, barley, millet, lentils, soybeans, spelt, and sometimes flax.

A study found that glucose response for sprouted-grain was lower than 11-grain, sourdough, and white bread.

The HealthifyMe Note

Bread is not necessarily off-limits for people with diabetes. It all depends on what is in the bread and its preparation method. The fibre-rich whole-grain bread, pumpernickel bread, or sourdough bread is ideal for anyone monitoring blood sugar levels. However, it would help if you also watched your portions. Furthermore, it is crucial to understand that some types of bread are unsuitable for people with diabetes. White bread, for instance, has been stripped of nutrients and has a high glycemic index.

Benefits of Bread for Diabetes

All bread does not offer health benefits for people with diabetes. Also, choosing the right kind and the right portion size is vital.

Brown bread, pumpernickel, sourdough, and Ezekiel bread have the lowest carbs and the most fibre, contributing to better blood sugar stability. They also have low GI scores. Foods with a lower GI (55 and under) will be better options.

The dietary fibre in one slice of pumpernickel bread is about the same as ½ cup of brown rice. Having enough fibre creates a feeling of satiety, which helps curb overeating.

The saving grace of all these bread types is their lower glycemic index and high fibre. These two properties can ensure a lower impact on some people’s blood sugar levels. However, it is not the same for all. Many people still find that bread impacts their blood sugar levels too much.

Whether you eat bread or not, diabetes often causes wide-ranging blood sugar and insulin fluctuations. Continuous feedback on your blood glucose can help you make more informed decisions and tighter glycemic control.

The HealthifyPRO continuous glucose monitoring (CGM) takes glucose readings every few minutes. It alerts you when your glucose levels are out of the target range.

If you have diabetes or prediabetes, talk with a HealthifyMe nutritionist to help you develop a healthy-eating plan. They customise a plan to control blood sugar, manage weight, and lower heart disease risk factors, such as high blood pressure.

How to Choose Diabetes Friendly Bread?

When it comes to bread and diabetes, there are a few things to keep in mind. First, as with all foods, you must monitor portion sizes to maintain healthy blood sugar levels. Even a healthy 100% whole grain bread can impact blood sugar when eaten in excess. So, it is essential to be mindful of how much bread you consume.

Besides the portion size, here are some tips for choosing a bread suitable for diabetes:

Check the Ingredient List

The colour is never the most reliable indicator for bread made with whole grains. Not all brown bread is a complete whole-grain product. They may contain some whole wheat, but a significant portion will be processed grains. Therefore, check if the package says 100% whole grain or 100% whole wheat.

If the ingredient list has “wheat flour” or “enriched flour”, the bread contains white flour. The first ingredient should be whole-wheat flour, whole oats, or another grain with the word “whole” before it.

Avoid those bread with high-fructose corn syrup and artificial flavours. A study suggests that countries with higher availability of high fructose corn syrup have a 20% higher prevalence of type 2 diabetes.

Read Nutrition Facts Label

Be sure to check the fibre content. You should choose bread with at least 2-3 grams of fibre per slice. A good portion of fibre can help improve your glycemic response.

For the healthiest option, choose whole-grain bread with no more than 15-20 grams of carbohydrates and 100 calories per slice.

Compare the Size of the Bread Slice

Bread slices come in a variety of sizes. A standard bread slice weighs nearly 30 grams and contains 15 grams of carbohydrates. So, look for an option that is closest to this amount. Some brands slice their bread thin to lower the carbohydrates per serving.

“Made with whole grains” and “good source of whole grains” claims on food packaging are primarily for marketing purposes. Therefore, check the ingredients list. The first or second ingredient must be whole wheat flour, oatmeal, whole grain, or brown rice. Please note that the first ingredient listed is the most in terms of proportion. Similarly, check out the amount of sugar and other additives.


The right type of bread in moderate amounts can be a part of your diet. Therefore, it is essential to focus on the individual qualities and ingredients of the different bread types.

Look for bread that is high in fibre and low in sugar and GI score. In addition, make sure the first ingredient listed is a whole grain.

To conclude, it is best to avoid bread that contains refined carbohydrates, too many raisins or other dried fruit, as they raise blood sugar.

The Supporting Sources

1. McRae MP. Dietary Fibre Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002

3. Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fibre consumption on type 2 diabetes mellitus. Exp Ther Med. 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377

4. Jenkins DJ, Wolever TM, Jenkins AL, et al. Low glycemic response to traditionally processed wheat and rye products: bulgur and pumpernickel bread. Am J Clin Nutr. 1986;43(4):516-520. doi:10.1093/ajcn/43.4.516

5. Mofidi A, Ferraro ZM, Stewart KA, et al. The acute impact of ingestion of sourdough and whole-grain bread on blood glucose, insulin, and incretins in overweight and obese men. J Nutr Metab. 2012;2012:184710. doi:10.1155/2012/184710

6. Goran MI, Ulijaszek SJ, Ventura EE. High fructose corn syrup and diabetes prevalence: a global perspective. Glob Public Health. 2013;8(1):55-64. doi:10.1080/17441692.2012.736257

Until recently, it was believed that bread should be strictly forbidden for people with diabetes, as the intake of carbohydrates is not recommended for them.

Fortunately, this is increasingly being refuted by scientists and nutritionists.

It turns out that there is a way for diabetics to consume bread, as long as it is in small quantities, tailored to the specifics of the individual case and approved by a doctor or nutritionist.

However, there is a condition – the bread must be wholemeal and mostly spelt or rye.

The content of fiber and trace elements in wholemeal bread makes the absorption of carbohydrates slow, which helps regulate the glycemic index.

Spelt also contains antioxidants, beta-carotene and zinc, which control and affect the secretion of insulin and the high content of magnesium helps to facilitate the transportation of glucose.

Even more healthy, according to scientists, is wholemeal bread mixed with organic sourdough, not yeast.

That is the type of bread I present to you in this recipe.

The sourdough I used is rye, which I have grown by myself.

Before I start making my bread, I refresh the sourdough with a spoonful or two of flour and the same amount of water. I leave it to activate and it’s ready.

Pour the spelt flour into a bowl and mix it with water, a spoonful of oil and the sourdough.

I knead the dough, which sticks a lot and I sprinkle flour and grease my hands to make it easier for me.

I leave it for an hour or two and knead again, by adding a little salt. I repeat this two or three times, depending on the time I have. Each time I knead, I sprinkle extra flour. The procedure is long, but pleasant.

After the last kneading, I shape a loaf of bread and sprinkle it with flour. I put it in a small pan and leave it to rise for the last time, until it doubles in volume – 2-3 hours.

If I don’t have time on the same day, I wrap it in foil and put it in the fridge and in the morning I take it out and wait for it to rise.

Bake it in a preheated oven at 410°F (210°C) for 15 minutes, then reduce the heat to 340°F (170°C) for another 30 minutes or until a golden crust forms, which I tap and if it makes a hollow sound, then the bread is ready.

Leave it to cool on a wire rack before cutting it.

The bread for diabetics is ready.

This post is sponsored by Truvía® sweetener. All thoughts and ideas are my own.

This recipe is a diabetes-friendly sourdough French toast that everyone will love!

There are so many dishes that people with diabetes often find themselves thinking they can’t have, and French toast is definitely one of them. This sourdough French toast recipe is here to change that      thanks to a few strategic ingredient swaps that make for a perfectly balanced and delicious way to start your day!

Can you make French toast with sourdough bread?

Yes! Using sourdough bread to make French toast adds a unique flavor and makes a dense and more filling end result!

Sourdough bread has risen in popularity in recent years, and especially during 2020 when many people took to trying to make their own sourdough starters at home during quarantine.

Sourdough bread is comparable in nutrients to yeast-leavened bread and it may even allow for better mineral absorption due to the additional reduction of phytates in the sourdough bread versus a traditional yeast bread.

What is the secret to good French toast?

I believe the true secret to good French toast is getting it nice and crispy on the outside and making sure it’s nice and fluffy and warm on the inside. But how do we do this? Cook it longer! Many people don’t cook their French toast long enough to let it get crispy on the outside.

How long should you soak French toast?

To get a truly dense and fluffy French toast you need to soak your bread for at least 10 minutes.

You’ll also see in the recipe below, we cook the French toast for about 5 minutes on each side, but if you don’t feel like it’s crispy enough by that point, you can definitely cook it for longer.

How to make diabetes-friendly French toast?

The key to make any dish diabetes-friendly, including this sourdough French toast, is to think about balancing your plate. Most French toast recipes are higher in sugar and carbohydrates and don’t include additions such as fruit, protein or plant based fat.

In the recipe below, we use frozen fruit and peanut butter instead of syrup. Frozen berries and peanut butter  provide an extra boost of protein, fiber and deliciousness.

We also use two of my favorite Truvia® products. Instead of regular sugar and powdered sugar, I decided to use Truvia® Sweet Complete™ All-Purpose Sweetener and Truvia® Confectioners Sweetener.

And you can’t have French toast without a little powdered goodness on top, and Truvia® Confectioners Sweetener allows us to still enjoy that classic powdered sweetness without adding sugar.

Make sure to check out these other recipes using Truvia® sweeteners:

My favorite toppings for sourdough bread French toast

Some of my favorite diabetes-friendly toppings for sourdough French toast are:

  • Peanut butter
  • Cashew butter
  • Frozen blueberries
  • Hemp seeds
  • Chia seeds
  • Pumpkin seeds
  • Walnuts
  • Truvia® Confectioners Sweetener

How do you make French toast crispy and not soggy when you reheat it?

Instead of heating your sourdough French toast in the microwave, use your air fryer, toaster oven, or toaster. These appliances will make your French toast crispy and not soggy.

This recipe is a diabetes-friendly sourdough French toast that everyone will love!

Diabetic, Gluten Free

  • Truvia® Sweet Complete™ All-Purpose Sweetener
  • use gluten free sourdough if needed
  • unsweetened peanut butter
  • Truvia® Confectioners Sweetener
  • Have all of your ingredients out and ready to go.
  • Combine the egg, milk, Truvia® Sweet Complete™ All-Purpose Sweetener, vanilla extract, almond extract, and cinnamon in a bowl. Carefully whisk the mixture together until fully combined.
  • Layer your pieces of bread in a large baking dish or in a wide shallow bowl. Pour the egg mixture over the bread slices making sure to evenly cover them. Soak for 5 minutes and then rearrange the bread slices to ensure even saturation, and then soak for 5 more minutes.
  • While the bread is soaking, heat a large skillet over medium heat on your stovetop. (Make sure the pan is good and hot and has been heating for at least 5 minutes before moving on to the next step.)
  • Spray the pan with your preferred cooking oil spray.
  • Remove the bread from the dish, making sure to shake off any excess milk/egg mixture. Place the pieces of bread in the pan and cook for 4-5 minutes with a lid on the pan to help hold the heat in.
  • After 4-5 minutes, flip the French toast and cook for another 3-4 minutes with the lid on the pan.
  • Remove the French toast from the pan and transfer to two plates. Top your French toast evenly with the peanut butter, berries, and Truvia® Confectioners Sweetener.


The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.

Nutrition information below was calculated using standard values for sourdough bread.

Truvia® Sweet Complete™ All-Purpose Granulated Sweetener contains chicory root fiber. This recipe has 6 grams of dietary fiber per serving.

This recipe contains 10g Erythritol (a sugar alcohol).

People with diabetes, whether newly diagnosed or not, may have heard that bread is “off limits.” For some people, avoiding bread altogether makes managing their diet easier. Others, though, still want to enjoy breads and wonder what types are among the best options.

If you have diabetes, know that you can eat bread. Whole grain breads, such as whole wheat or rye, give you a healthy option. These breads are rich in vitamins, minerals, fiber, and protein when compared to refined, processed options like white bread.

This article is meant to help you find tasty and nutritious breads when you’re grocery shopping. It explains which breads to look for if you have diabetes, and why, as well as which breads to avoid.

Michael Miller / EyeEm / Getty Images

How to Check Food Labels

The bread you choose needs to support your overall health goals, but be aware that some breads contain unhealthy additives. There also may be some tradeoffs.

For example, if you’re looking for a bread that’s strictly low-calorie and low in carbohydrates (carbs), you can find these options. The problem is that there may be artificial ingredients, flavorings, and other additives in them too.

Whatever type of bread you’re looking for, you need to make an informed decision. Reading the package label can help you do that. You’ll want to look at the calorie, carb, fiber, fat, and sodium (salt) contents. You’ll also want to make sure your bread is whole grain.

If you aren’t sure which loaf is the best for you, ask your dietitian or certified diabetes educator.

It’s best to keep your bread around 90 calories or less per slice, keeping in mind that it’s doubled when you are eating two slices. Breads that contain nuts and seeds can be a good choice. They contain some healthy fats, protein, and fiber, but they will be higher in calories.

If you’d like to choose a bread like this and the calorie count is high, you’ll want to keep your portion to one slice.

When you have diabetes, watching how many carbs you eat is very important. Carbs are the nutrient with the most impact on blood sugar. Depending on your meal plan and how many carbs you aim to eat per meal, most people benefit from choosing a bread with 15 to 20 grams or less of carbs per serving.

Always make sure to read labels and stick to the serving size. If you buy bakery bread that does not have a label, you can weigh your bread to count your carbs.

One ounce of bread usually contains about 15 grams of carbohydrate. So if your bakery bread weighs in at 2 ounces, it has about 30 grams of carbs.

Of all the ingredients in bread, it’s the carbohydrates that have the most potential to throw off your blood sugar levels. People with diabetes need to pay close attention to carbs. That means paying close attention to product labels when shopping, or carefully counting the carbs on your own.

Fiber is a key nutrient in the diet, especially for people who have diabetes. Fiber helps to slow down how quickly blood sugars rise. It increases feelings of fullness and lowers cholesterol.

Fiber also helps to keep bowels regular. Aim to find a bread that’s a good source of fiber and has at least 3 grams in a two-slice serving.

There are different types of fat: saturated, unsaturated, and trans fat. People with diabetes want to eat a diet that is low in saturated and trans fat. They also should make sure they get plenty of heart-healthy unsaturated fat.

Most breads aren’t very high in fat, unless they have seeds or nuts. However, you’ll want to choose a bread that has 0 grams of trans fat and less than about 1.5 grams of saturated fat.

Diets rich in sodium can contribute to high blood pressure. That’s especially true for people who are sensitive to salt. Aim to keep your bread to about 150 milligrams or less per slice.

Breads that are 100% whole grain—with the grain still intact—have more vitamins, minerals, and fiber compared to refined breads. Be sure to check the label. In order for a bread to be called whole grain, the first ingredient should say “whole.” The bread may also have a whole grain stamp.


Healthy bread options have a number of ingredients to provide nutrients that you need. They include fiber, which is helpful in slowing down how fast your blood sugar rises, and whole grains. But they also may include unhealthy trans fats or too much sodium.

It’s best to read the labels, when possible, so that you know what (and how much) is in the bread. Just as there are elements to seek out, there are ingredients to avoid too.

Ingredients to Avoid

In a perfect world, we would all make our own bread using the highest quality ingredients. This isn’t realistic or even possible for everyone. Commercial breads use many additives—deemed safe by the FDA —to help flavor bread, maintain shelf-life, and shorten dough rising time.

There are ingredients you’ll want to shy away from. They include:

  • High fructose corn syrup
  • Partially hydrogenated oils (trans fat)
  • Dough conditioners like
  • DATEM (a food emulsifier)
  • Artificial colors

Available Bread Varieties

Here, you’ll find some common types of bread you may see. There are also some brand recommendations from people with diabetes, dietitians, and other certified diabetes educators. They are based on nutritional quality, as well as whether or not people say they like them.

This bread is made with the entire grain intact, which boosts its nutritional value and typically lowers its glycemic index. This index refers to how quickly blood sugar rises after you eat it.

Whole grain bread is not limited to whole wheat. Other whole-grain breads may include rye, barley, oat, , amaranth, and millet. To make sure your bread is whole grain, look at the ingredient list.

It’s important to read labels carefully. They may say multigrain or seven-grain, but this doesn’t automatically make it a whole grain bread. When in doubt, check the ingredient list or look for the whole grain stamp.

  • Trader Joe’s 100% Whole Grain Fiber Bread
  • Sara Lee 100% Whole Wheat (has dough conditioners)
  • Rudi’s Bakery Organic 100% Whole Wheat Bread
  • Dave’s Killer (thin slice) 21 Whole Grains and Seeds (their thin-sliced varieties can make for a healthier choice)

Sprouted breads contain no flour. Instead, they’re made from sprouting grains, beans, and seeds in water. These are combined with freshly sprouted live grains. Next, they’re mixed into dough and slowly baked into bread.

This process helps to lower the glycemic index of the bread and increases the nutritional profile. Most sprouted grains contain all nine essential amino acids and are rich in protein and fiber.

They can have a tougher texture and should be stored in the freezer for freshness. Ideally, you’ll want to toast them and eat them right away. Therefore, sprouted breads may not make the best sandwich to take on-the-go.

Some people can’t get used to the texture of whole grain bread or other sprouted grains. If that’s the case for you, then perhaps try sourdough bread.

A traditional sourdough bread is made by slowly fermenting water and flour so that it yields wild yeasts (or good bacteria) used to help the dough rise. There’s a growing amount of research done on the benefits of fermented foods.

Eating these foods adds good bacteria in the gut. It also may help your immune system while reducing the risk of inflammation and allergies.

Keep in mind, though, that most store-bought sourdough bread is processed. To get the most benefit from sourdough, buy it from a bakery or make your own.

Organic breads have only organic ingredients. Among other things, they are made without using conventional pesticides or fertilizers made with synthetic ingredients. They also are free of genetically modified ingredients, as well as exposure to sewage sludge or ionizing radiation. These breads may cost a bit more.

Just because something is gluten-free doesn’t always mean it is healthier. But, some people with diabetes also have  and need to avoid gluten.

If you avoid gluten, it can be a struggle to find a healthy gluten-free bread. Gluten helps to give bread its elasticity and texture, and companies that make bread often use alternatives, such as refined starches, to replace it.

When looking for a gluten-free bread, stick to the calorie, carb, fiber, and fat guidelines mentioned above as best as you can. You’ll also want to try to choose one that contains whole grains, such as brown rice, millet, and quinoa.


If you have diabetes, bread can still be part of your meal plan if you choose wisely. When searching the grocery aisles, make sure to read the labels. Check for nutritional content like calories, carbs, and ingredients. Aim to choose whole grain varieties low in added sugars and rich in fiber.

A Word From Verywell

Whether you’re choosing whole wheat, another whole grain variety, organic, or gluten-free, there’s something out there for everyone. When in doubt, talk to your dietitian if you’re wondering how your blood sugar responds to a certain bread. You also can test your blood sugar two hours after eating and, if you’re at goal, it’s a good choice.

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This low carb bread recipe with almond flour came about somewhat by accident during my Sunday keto meal planning. I had been making the flattened version of my 4-ingredient almond flour biscuits to use for sandwiches each week, but I wanted to create an almond flour bread that is much closer to a traditional bread. This is one of the closest ways I’ve come to a carb-free bread loaf. Although almond flour bread is not quite as low in carbs as cloud bread or my white keto bread (both of which are lighter and fluffier), this one is a low carb gluten-free bread that has a taste and texture closer to a whole wheat variety. It even has a crusty exterior!

This one is one of my favorite low carb bread recipes for everything from toast to sandwiches — and will easily fit into your low-carb diet! I’ve been making it for years, but recently updated it to use a hand mixer and the results are even better (more on this below).

Why You’ll Love This Low Carb Bread Recipe

  • Chewy with air pockets
  • Crusty golden brown exterior
  • Neutral flavor (not sweet), like whole grain bread
  • Just 5 simple ingredients (plus water and salt)
  • Only 10 minutes prep time
  • Gluten-free, grain-free, dairy-free, paleo, and keto friendly
  • Packed with protein and fiber, keeping you full for longer
  • 2g net carbs (and just 5g total carbohydrates) per slice – won’t spike blood sugar!

After dozens of tests, I only make this loaf with Wholesome Yum Blanched Almond Flour. That’s because its fine-milled texture makes each slice taste more authentic than other flours, all while keeping the carb count ultra low. You can truly taste the difference!

Readers also love this low carb gluten-free bread so much that I included it in The Easy Keto Cookbook — my first print book with 100 easy recipes designed for keto newbies, experts, busy people, those with diabetes, and everyone in between.

This section explains how to choose the best ingredients for (almost) carb-free bread, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

  • Wholesome Yum Almond Flour – I recommend this one over other almond flours because of its superfine grind. Many other brands are more coarse and will give this low carb bread a gritty or grainy texture. For the same reason, I don’t recommend using almond meal (unlike blanched almond flour, this form of ground almonds includes the skins).
  • Baking Powder – I always use gluten-free, but any kind will work. Don’t confuse this with baking soda, which is not the same thing.
  • Sea Salt – For simple flavor.
  • Eggs – I’d heard recommendations of using only egg whites with psyllium, but whole eggs are more convenient. Besides, egg yolks are a natural leavener, so including them, makes the bread rise better in combination with the baking powder. Since this almond bread loaf uses quite a few eggs, I don’t recommend egg substitutes. Make sure your eggs are at room temperature before you start, to prevent clumps in your batter.
  • Coconut Oil – You can use an unrefined one if you don’t mind a subtle coconut flavor, or a refined coconut oil instead for a more neutral taste. You can also use butter instead, in the same amount. I have not tested using other oils, such as avocado oil or extra virgin olive oil, so am not sure if those would work.
  • Warm Water – Helps the psyllium husk “bloom,” since it absorbs a lot of moisture.

This section shows how to make low carb bread, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

  • Prep. Line a 8×4 loaf pan with parchment paper and preheat the oven.
  • Mix dry ingredients. In a large bowl, stir together the almond flour, psyllium husk powder, baking powder, and sea salt. (I prefer to use a whisk to break up any lumps.)
  • Beat eggs. Using an electric mixer, beat eggs until they double in volume.
  • Bake. Transfer the carb-free bread batter into the prepared loaf pan and form a rounded top with your hands or a spatula. Bake until a wooden toothpick comes out clean and loaf develops a very hard crust (see tips below to confirm that it’s done and avoid a gummy texture).
  • Cool. Let the low carb bread cool completely on a wire rack to ensure the right texture. (It can be gummy if you slice it right away.)
  • Enjoy. Once it’s completely cooled, slice and enjoy! Use it as a sandwich bread, for avocado toast, or in any recipe that calls for bread!

VARIATION: Want to use a bread maker?

You can! Many of my readers in our low carb support group report you can make this almond flour bread recipe in a bread machine. If you want to use your bread machine, load the dough into your machine instead of a loaf pan and make sure to use the “Quick Bread” setting.

Tips For The Best Low Carb Bread

I’m so excited about how delicious and chewy this almond flour bread is! It’s one of my favorite low carb bread recipes, and I want it to be yours, too.

Below are tips to getting the best rise and knowing how to tell if the bread is fully baked.

How To Create Air Pockets In Almond Flour Bread

Almond flour just doesn’t work the same way as wheat flour. But, you can still do everything you can to help this bread rise:

  • Eggs should double in volume. Beating the eggs with a hand mixer until the volume doubles helps create air bubbles in the dough.
  • Beat at high speed. A hand mixer is also important when mixing the other dough ingredients, to create as many air bubbles as possible. I used to make this low carb bread recipe by mixing it by hand, which you can still do, but the bread is a lot more dense that way.
  • Use fresh baking powder. If it’s older, it won’t work correctly.

How To Make Sure Your Low Carb Bread Recipe Is Done

It will look done before it actually is! And if you take it out too soon, it will fall and worse, it will be gummy inside. Here are 2 ways to test for doneness:

  • The toothpick test. This bread will pass the toothpick test before it’s fully done. So, check with a toothpick and then continue baking for at least 10 more minutes.
  • The crust test. Another way to tell is that the top should get very hard and crusty. It’s an important marker of the bread being done.

In general, err on the side of more time and not less. You can always cover the top if it starts to burn, though I’ve never had to do that.

Wrap low carb gluten-free bread in parchment paper, not plastic. Store on the counter for 3 to 4 days, or in the fridge for up to 1 week. It does get a little hard at the end, similar to wheat bread from the store (perfect for keto French toast or low carb croutons).

TIP: Don’t wrap this low carb bread in plastic wrap or a plastic bag.

It will trap moisture and ruin the texture. If it gets a little damp or gummy with time, you can pop it in the toaster to fix that.

Can You Freeze Low Carb Bread?

Yes, you can freeze low carb bread for 3-6 months. Slice and place on a parchment-lined baking sheet in a single layer. Once frozen solid, transfer your (almost) carb free bread slices to a freezer bag. (Alternatively, you can freeze in a freezer bag right away with pieces of parchment paper between the slices.) Reheat in the toaster.

If you like carb-free bread, you’ll enjoy these other keto bread recipes with easy ingredients and amazing texture!

Tap on the times in the instructions below to start a kitchen timer while you cook.

  • Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of an 8×4 in loaf pan with parchment paper.
  • In a large bowl, use a hand mixer at high speed to beat the eggs until they double in volume.
  • In a second large bowl, mix together the almond flour, psyllium husk powder, baking powder, and sea salt.
  • Beat the dry ingredients into the eggs.
  • Beat in the melted coconut oil, then the warm water.
  • Transfer the dough to the lined baking pan. Smooth/press the top evenly with your hands or a spatula, forming a rounded top.
  • Bake for , until an inserted toothpick comes out clean and the top is very hard, like a bread crust. (Important: It will pass the toothpick test before it’s completely done, so make sure the top is very crusty, too.) Cool completely before removing from the pan.

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Amount per serving. Serving size in recipe notes above.

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

This low-carb banana bread recipe is quick and easy to prepare and will always come out perfectly moist and tasty.

Making banana bread sugar free and diabetes friendly is surprisingly easy.

The base ingredients (bananas, almond flour, and cinnamon) provide plenty of flavor so you don’t have to use a lot of sweeteners. Just a third of a cup of Stevia or another no-carb sweetener does the trick.

With only 5 grams of carbs per serving, this recipe is even keto friendly if you eat it in moderation!

How to make low-carb banana bread

Step 1: Preheat your oven to 350°F (180°C) and line a 7.5-inch loaf tin with baking paper. Set aside.

Step 2: In a large mixing bowl, add the soft bananas, eggs, and melted coconut oil. Beat together with an electric mixer until the mixture is smooth and frothy.

Step 3: In a separate mixing bowl, mix together the almond flour, xanthan gum, granulated stevia, cinnamon, nutmeg, and baking powder.

Step 4: Add the dry ingredients to the wet and mix until the batter is smooth and completely combined. Fold in the crushed walnuts or pecans.

Step 5: Pour the banana bread batter into your prepared baking tin and smooth out the top.

Step 6: Bake for 35 – 40 minutes or until a toothpick inserted in the middle comes out clean.

Step 7: Remove and allow to cool for 15 – 20 minutes in the tin. When the loaf feels cool enough to be removed, remove from the tin and allow it to completely cool before slicing.


There is nothing better in the morning than snacking on some yummy banana bread you made the day before. But, to keep it perfectly fresh, it needs to be stored correctly.

You can store your banana bread in the refrigerator in an airtight container for up to 5 days. This will keep it perfectly moist and delicious, ready for whenever you have a craving for a slice.

More low-carb baking recipes to try

This recipe for low-carb banana bread is a great way to show how tasty and easy low-carb baking can be! Here are some of my other favorite recipes that you can try out!

When you’ve tried this sugar-free banana bread, please don’t forget to let me know how you liked it, and rate the recipe in the comments below!

  • (2 small bananas)
  • walnuts or pecans
  • Preheat your oven to 350°F (180°C) and line a 7.5-inch loaf tin with baking paper. Set aside.
  • In a large mixing bowl, add the soft bananas, eggs, and melted coconut oil. Beat together with an electric mixer until the mixture is smooth and frothy.
  • In a separate mixing bowl, mix together the almond flour, xantham gum, granulated stevia, cinnamon, nutmeg, and baking powder.
  • Add the dry ingredients to the wet and mix until the batter is smooth and completely combined. Fold in the crushed walnuts or pecans.
  • Pour the banana bread batter into your prepared baking tin and smooth out the top. Bake for 35 – 40 minutes or until a toothpick inserted in the middle comes out clean.
  • Remove and allow to cool for 15 – 20 minutes in the tin. When the loaf feels cool enough to be removed, remove from the tin and allow it to completely cool before slicing.

Low Carb Banana Bread

Amount Per Serving (1 slice)

% Daily Value*

Saturated Fat 4.3g

Trans Fat 0g

Polyunsaturated Fat 2.8g

Monounsaturated Fat 0.8g

Net carbs 5.1g

* Percent Daily Values are based on a 2000 calorie diet.

Diabetic, Gluten Free, Low Salt

diabetic banana bread, Keto Banana Bread, Sugar-free Banana Bread

Reader Interactions

If you are one of the millions of people who suffer from diabetes, you may be interested in learning about the benefits of sourdough bread. Sourdough bread is a type of bread that is made with a sourdough starter. This type of bread has been shown to have some health benefits for people with diabetes. In this blog post, we will explore the health benefits of sourdough bread for diabetics and discuss how to make this type of bread at home. Stay tuned!

What is sourdough bread and why is it a good choice for diabetics?

Sourdough bread is a type of bread made from a sourdough starter, which contains wild yeasts and lactic acid bacteria. This combination helps to make the finished product more nutritious than other types of breads. It also has a longer shelf life because the fermentation process helps to preserve it. The complex carbohydrates found in this type of bread help to keep blood sugar levels more stable, which is important for diabetics.

Additionally, the health benefits from consuming this type of bread are not limited to just diabetics; it’s also good for people who want to maintain a healthy weight since it contains fewer calories and carbohydrates than white or other refined grain products.

What is sourdough bread and why is it a good choice for diabetics?

Types of sourdough breads for diabetics

have recently been suggested to include whole wheat, multigrain and spelt sourdough breads. These types of breads are known to contain less sugar than regular white or processed bread products. Additionally, they also contain more dietary fiber which can be beneficial to anyone with diabetes, as it helps regulate blood sugar levels.

Is sourdough the best bread for people with diabetes?

After noticing that students were reporting improvement in their mood from eating our bread, we decided to investigate further. One particular student had a significant change when she changed the type of carbs in her diet; this girl’s pre-diabetes condition disappeared!

What are the health benefits of sourdough bread for diabetics?

One of the main advantages to consuming this type of bread is that it helps to keep blood sugar levels more stable. Studies have shown that when people with diabetes eat fifty grams of sourdough bread each day, their average blood sugar levels dropped by 16%. Additionally, the complex carbohydrates in the bread are slowly digested and absorbed, which helps to keep blood sugar levels from spiking.

The lactic acid bacteria found in sourdough also help to improve digestion. This can be especially helpful for people with diabetes who may experience digestive issues due to their condition. The bacteria also produce healthy enzymes that help to break down food, making it easier for the body to absorb nutrients.

What are the health benefits of sourdough bread for diabetics?

Finally, sourdough bread is also a great source of fiber, which helps to slow down digestion and keep you feeling fuller longer. This can be helpful for diabetics who are trying to maintain a healthy weight.-

You might be interested: Trader Joe’s sourdough bread

Can bread be part of a diet for people living with diabetes?

When it comes to managing diabetes, one of the most important things is knowing how different carbohydrates will affect your blood sugar levels. As Alex explains in this article on educating people with type 2 diabetes about carbs and what they should avoid eating or drinking too much if their goal isn’t only weight loss but also stabilizing glucose consumption within a healthy range for all day long management purposes – refined and processed sources like white flour (including integrated into many popular brands), cereal products made from bleached Job’s tears and rice can lead you up high fast while pasta does more harm than good because its hull absorb more water causing.

The type of bread you eat can make a big difference in your blood sugar levels. For example, white breads are not great for people with diabetes because they tend to be highly processed and lack nutrients which could lead them into complications like heart disease or stroke risk increases by eating foods containing high amounts of saturated fat as well being low on fiber content . But healthier options such Sourdough contains wholegrain Grains made through long slow fermentation process featuring bacteria found naturally present on earth’s surface – these microbes break down certain components within our bodies easier than others (such includes digesting sugars).

Breads from artisan bakeries and homemade loaves are likely to be less processed than industrial ones, meaning they won’t contain as many additives. The advice about which type of bread is best for you comes by way of Diabetes UK.

Which is the best bread for people with diabetes?

The duo’s advice for a healthy, balanced diet includes making sure that you choose which bread to include from its ingredients and how it’s produced. This way people with diabetes can enjoy their toast without concerns over whether or not this will affect them negatively in any way since they now know what kinds of things are safe!

The great thing about fermented bread is that it not only provides a healthy dose of fibre but also has protein. To balance your blood sugar and insulin response, include foods like eggs with these toast ingredients for breakfast!

Which is the best bread for people with diabetes?

The research has found that wholegrain or sprouted grain sourdough breads can help control blood sugar levels after consuming. The long, slow fermentation associated with these types of bakery products is beneficial for digestibility as well as providing many other health benefits such like increasing immunity!

How do you make sourdough bread at home?

Making sourdough bread is an easy and rewarding process. All you need to get started is some starter, which can be purchased from a specialty store or made at home using flour and water. You will also need a few basic baking supplies such as a Dutch oven, thermometer, and measuring cups.

Once you have the starter and supplies, making sourdough bread is a simple four-step process. First, mix the starter with water and flour to create the dough. Next, knead the dough for about 10 minutes until it’s smooth and elastic. Third, place the dough in a greased bowl or Dutch oven, cover it with a damp cloth, and let it rise for 8-12 hours. Finally, shape the dough into loaves, place them in the oven, and bake for about 40 minutes until golden brown.

Sourdough bread is a great option for diabetics because it helps to keep blood sugar levels more stable. In addition, it’s an excellent source of fiber and has a variety of health benefits. Making sourdough bread at home is not difficult; all you need is some starter, flour, water, and a few basic baking supplies.

Tips for making sourdough breads for diabetics

Making sourdough breads for diabetics is not as hard as it may seem. The most important thing to remember when making any type of bread is that you want the dough to be moist but not too wet.

Additionally, you should make sure that the starter contains enough acidity to help ferment the dough properly and prevent over-fermentation. When making the dough, you should avoid adding too much sugar as that can result in a bread with too high of a glycemic index.

Finally, you should make sure to bake your sourdough breads at a low temperature for an extended period of time to ensure that all of the flavors are fully developed and that your final product will be tasty and nutritious.

What to remember when eating sourdough bread as a diabetic?

When eating sourdough bread as a diabetic, it is important to keep in mind that not all types of sourdough breads will be appropriate for your diet. Therefore, you should make sure that you are only consuming the types of breads that are appropriate for diabetics. Additionally, it is important to monitor your blood sugar levels closely when consuming any type of bread and discuss any changes with your doctor.

Overall, sourdough breads can be a great choice for diabetics if they are consumed in moderation and the right types of breads are chosen. Learning how to make sourdough bread at home can also be helpful, as homemade breads tend to contain fewer additives and preservatives than store-bought varieties. With the right guidance, sourdough breads can be a healthy addition to any diabetic’s diet.

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