What is the Glycemic Index of Sourdough Bread?

What is the Glycemic Index of Sourdough Bread?

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When most people think of sourdough bread, they see a low-carb loaf of bread that has been fermented and is packed with nutrients, not to mention an unusual taste. However, if you follow a rigorous GI diet, you may be curious about the glycemic index of sourdough bread.

Sourdough bread has a glycemic index of 54, making it suitable for people following a low GI diet if taken in moderation. It is a much healthier option than other forms of bread, such as white bread, which has an alarming 74 glycemic index.

Hello! My name is Shea, and my family and I are big fans of sourdough bread. We eat a lot of sourdough bread, whether it’s for toast, cheesy garlic bread, or just a tasty afternoon peanut butter and jelly. I like learning more about this popular bread, and I’m happy to share what I’ve discovered.

Continue reading to learn about the glycemic index of sourdough bread (as well as other interesting information).

What is the Glycemic Index?

What is the Glycemic Index of Sourdough Bread?

Before we go into the glycemic index of sourdough bread, I thought I’d explain what the glycemic index is. After all, if you had introduced this word to me a few years ago, I would have raised an eyebrow in puzzlement.

The glycemic index is a measurement of how rapidly a meal elevates blood sugar levels. It is evaluated on a scale of 0 to 100. It is important to understand these values since high GI meals cause blood sugar spikes, which may lead to health problems such as diabetes, obesity, and heart failure.

Low glycemic index foods are significantly safer and more healthful to eat. They not only digest slowly and maintain blood sugar levels, but they also lower cholesterol levels. A low GI diet might also result in weight reduction.

What is the Glycemic Index of Sourdough Bread?

Needless to say, eating low glycemic meals is very advantageous to your health and well-being. However, finding bread that adheres to a low GI diet might be difficult. After all, white bread has a GI of 74, making it far from a low-GI item.

Sourdough has a glycemic index of 54, which is excellent news. Sourdough is a low GI item that may be taken while on a low GI diet since it has a GI of 55 or below. Of course, you should still consume in moderation. It is not advisable to consume excessive amounts of bread.

Why is Sourdough Low GI?

Sourdough bread may be taken on a low GI diet, which is great news. But why is sourdough bread safe to eat when other kinds of bread are not?

It’s all due to the extended fermenting process necessary for sourdough bread. The yeast breaks down starches into two necessary organic acids that result in a low GI value throughout this process:

  • Lactic acid is an acid. This first kind of acid reduces starch and sugar absorption, which would otherwise induce a surge in blood sugar levels.
  • Acetic acid. The second form of acid delays stomach emptying, enabling you to digest the sourdough bread slowly and thoroughly, ensuring that all of the contents are adequately absorbed and used.

Can You Eat Sourdough Bread on a Low GI Diet?

Nothing beats a fresh piece of sourdough bread. Is it, however, actually safe for people on a strict low GI diet?

On a low GI diet, you may safely eat sourdough bread. That’s because sourdough bread has a glycemic index rating of 54, putting it in the low category. So, without hesitation, eat that slice of bread in the morning.

But keep in mind that you don’t want to overdo it. Too much sourdough bread is still bad for your health and diet. Your body will reward you if you limit yourself to one or two pieces each day.


You now know all there is to know about the glycemic index and what the glycemic index of sourdough bread is! If you wish to understand more about this fascinating subject, here are some often asked questions to consider.

Is sourdough bread low glycemic?

Sourdough bread is classified as a low glycemic food, with a score of 54. As a result, it is safe to take (in moderation) when following a low GI diet.

Does sourdough bread spike blood sugar?

Sourdough bread does not cause a surge in blood sugar because of the extended fermenting process. It is absorbed slowly and completely, resulting in normal blood sugar levels. You can have a slice or two without worrying about your blood sugar levels being altered.

Can people with diabetes eat sourdough bread?

Sourdough bread can not induce a blood sugar surge and may also maintain appropriate blood sugar levels, making it safe for most diabetics to eat in moderation and in conjunction with a diabetic-friendly diet.

Is sourdough healthier than regular bread?

Sourdough bread is one of the healthiest bread alternatives and is much more nutritious than ordinary bread. Sourdough contains nutrients that are more readily absorbed, such as lactic acid. It is readily digestible and has a low glycemic index. It also has stomach-friendly probiotics.

Is Ezekiel bread really low glycemic?

Consider Ezekiel bread if you wish to eat bread with a lower glycemic index. This bread rates 36, making it a better option for people who struggle with blood sugar levels (such as those with type 2 diabetes).

Final Words

Sourdough bread has a glycemic index of 54, while other forms of bread have a glycemic index of far over 70. Sourdough bread is a low GI meal that may be taken safely with low GI diets. The extended fermentation results in a low GI level.

Do you like eating sourdough bread? Do you eat a low GI diet? If yes, what additional items do you usually pair with your sourdough? Please share some information with us!


What is best bread for diabetics?

Instead of white bread, the American Diabetes Association advises whole grain bread or 100 percent whole wheat bread.
Here are some tasty and healthful bread recipes to try:
Pita Bread with Flax, Oat Bran, and Wheat from Joseph’s.
Bread with 7 Sprouted Grains from Food for Life.
Alvarado Blvd.

Does sourdough bread spike blood sugar?

Sourdough bread is also less likely to cause blood sugar spikes than regular bread, and many of my clients find it simpler to digest.

Which bread is better for diabetics sourdough or rye?

Because sourdough bread is created via a lengthy fermentation process, it may elevate blood sugar levels more slowly than other breads. As a consequence, sourdough bread may be an excellent option for diabetics. The finest sourdough bread for diabetes is whole grain sourdough bread.

Which bread is lowest on the glycemic index?

Bread with Sprouted Seeds

Because to their high fiber and protein content, they have a lower GI than whole wheat. According to research, sprouted bread has a lower glycemic reaction than whole-grain bread, making it a top blood sugar-friendly bread11.

Is sourdough OK for diabetics?

Diabetics may consume sourdough bread or any other bread that matches their nutritional needs. However, since sourdough has a lower glycemic index than other bread kinds, it might be a particularly smart option if your blood sugar levels are under control.

How many slices of bread can a diabetic eat per day?

How Much Bread Can You Eat If You Have Diabetes? “Diabetics can eat bread as long as it fits into their meal plan or their carbohydrate counting allowance,” explains Kitty Broihier, M.S., RD, LD. “In general, for sandwiches, choose a slice with 15 grams of carbohydrates.”

Is sourdough bread good for low glycemic diet?

Sourdough bread consumption lowers postprandial blood glucose and insulin response. This process might explain why organic acids generated by sourdough, such as lactic and acetic acids, reduce its estimated glycemic index (eGI).

Is sourdough and rye bread OK for diabetics?

Sourdough bread, fortunately, may be beneficial to persons who have diabetes or are inclined to it. According to research, sourdough is not only a key element of a balanced diet, but it may also help regulate blood sugar levels and give other advantages, which is crucial while dealing with diabetes.

Is it OK to eat sourdough bread everyday?

It’s healthy.

Sourdough has a wide range of vitamins and minerals, making it very useful to your overall health.

Is peanut butter good for diabetics?

Peanuts have been demonstrated in studies to help regulate blood sugar levels in both healthy people and those with type 2 diabetes. Peanuts and peanut butter have even been demonstrated to help reduce blood sugar spikes when combined with high-carbohydrate or high-GL diets.

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