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What to Eat with Diabetes: Best Breads

Think you need to swear off bread because you have diabetes? Not true! Try one of our 18 bread finalists or winners that are dietitian-approved and taste-tested. We conducted blind taste panels with more than 100 people, including people with diabetes, and awarded the top-rated breads, buns, and tortillas our Diabetic Living What to Eat seal of approval.

 

Please note that product information, packaging, and availability may have changed since our story first appeared. 

Taste-Tested & Diabetes-Friendly

Do you avoid the bread aisle just to escape the confusion felt by so many carb-conscious consumers? It's true: Bread is a tricky product to buy, especially for people with diabetes. Now you can return to the bread aisle with confidence -- thanks to a list of products that recently received the Diabetic Living What to Eat™ seal of approval. Our staff and dietitians picked through the loaves to find those that met our nutritional guidelines. Next we brought in more than 100 people, including PWDs, to taste the brand-hidden products. The top breads, buns, tortillas, and English muffins were awarded the Diabetic Living What to Eat™ seal of approval.

Nutritional Guidelines

Every bread tested had to meet these health requirements per 2 slices, 1 tortilla, or 1 bun:

-- 150 calories or less

-- 3 g total fat or less

-- 1.5 g saturated fat or less

-- 0 g trans fat

-- 30 g carb or less

-- 300 mg sodium or less

-- At least 2 g fiber

White Bread Finalists

These breads are good options for children or people who don't like the taste of wheat bread. They have a good amount of fiber and meet all of our nutritional guidelines.

Pepperidge Farm Light Style Oatmeal Bread
Per 3 slices: 140 cal., 1 g total fat (0 g sat. fat), 260 mg sodium, 27 g carb., 2 g fiber

D'Italiano Light Italian Bread
Per 2 slices: 80 cal., 0.5 g total fat (0 g sat. fat), 220 mg sodium, 18 g carb., 4 g fiber

White Bread Winner

And the winner of the white bread category is:
Country Hearth Kids' Choice Made with Whole Grain White

Per 2 slices: 130 cal., 1.5 g total fat (0 g sat. fat), 240 mg sodium, 28 g carb., 4 g fiber

Taster's comment: "This is the best bread I've tasted. Sturdy but still soft and good."

Why it won: Tasters preferred the taste and softness of this bread, and noted that their whole family would like it.

Tortilla Finalists

The two finalists in the tortilla category were well received by tasters, who rated them on their texture, appearance, and taste.

Archer Farms (Target brand) Whole Wheat Tortilla
Per tortilla: 130 cal., 3 g total fat (1.5 g sat. fat), 220 mg sodium, 23 g carb., 3 g fiber

La Tortilla Factory Smart & Delicious Low Carb, High Fiber Large Whole Wheat Tortilla
Per tortilla: 80 cal., 3 g total fat (0 g sat. fat), 300 mg sodium, 18 g carb., 12 g fiber

Tortilla Winner

And the winner of the tortillas category is:
Mission Carb Balance Plus! Small/Fajita Whole Wheat Tortilla

Per tortilla: 80 cal., 2 g total fat (1 g sat. fat), 220 mg sodium, 12 g carb., 8 g fiber

Taster's comment: "Best texture. It's thick but still soft. Awesome flavor!"

Why it won: This tortilla had a nice texture, and tasters felt it would hold up well to being stuffed with fillings without tearing. We like that it has only 12 grams of carb. and 8 grams of fiber per tortilla!

Sandwich Flat Finalists

Sandwich flats, deli flats, thin buns -- whatever you call them, they are very popular with health-conscious consumers who want a lower-carb alternative to regular bread and buns. Note: Per bun equals top and bottom. The finalists in this category were:

EarthGrains 100% Multi-Grain Thin Buns
Per bun: 100 cal., 1.5 g total fat (0 g sat. fat), 150 mg sodium, 21 g carb., 4 g fiber

Arnold Select 100% Whole Wheat Sandwich Thins
Per bun: 100 cal., 1 g total fat (0 g sat. fat), 230 mg sodium, 21 g carb., 5 g fiber

Sandwich Flat Winner

And the winner of the sandwich flat category is:
Pepperidge Farm Deli Flats 7 Grain

Per bun: 100 cal., 1 g total fat (0 g sat. fat), 170 mg sodium, 19 g carb., 5 g fiber

Taster's comment: "This one has the best overall flavor. It's soft, sweet, and nutty."

Why it won: This sandwich flat was flavorful and had a nice aroma. We like that it contains 5 grams of fiber per bun. Fill it with vegetables and some lean protein for a healthful meal, though one taster noted that it was so good she would eat this bun without anything on it.

English Muffin Finalists

The finalists in the English muffin category were sturdy but had a soft and chewy texture. Note: Per muffin equals top and bottom.

Sara Lee English Muffins Made with Whole Grain Original
Per muffin: 140 cal., 1 g total fat (0 g sat. fat), 210 mg sodium, 27 g carb., 2 g fiber

Fiber One Original English Muffins
Per muffin: 100 cal., 1 g total fat (0 g sat. fat), 230 mg sodium, 23 g carb., 6 g fiber

English Muffin Winner

And the winner of the English muffin category is:
Weight Watchers English Muffins

Per muffin: 100 cal., 0.5 g total fat (0 g sat. fat), 230 mg sodium, 22 g carb., 5 g fiber

Taster's comment: "This eats more like a bread. Nicely moist and good chewiness."

Why it won: This English muffin stood out among the others because it was light and soft, and tasted great. These English muffins are not presplit.

Hamburger Bun Finalists

To meet our fiber guideline, all of the hamburger buns in our contest were wheat or whole wheat buns. Note: Per bun equals top and bottom.

Pepperidge Farm Classic 100% Whole Wheat Hamburger Buns
Per bun: 120 cal., 2 g total fat (0 g sat. fat), 150 mg sodium, 18 g carb., 2 g fiber

Village Hearth Light Wheat Hamburger Buns
Per bun: 80 cal., 1 g total fat (0 g sat. fat), 190 mg sodium, 20 g carb., 7 g fiber

Hamburger Bun Winner

And the winner of the hamburger bun category is:

Wonder Wheat Hamburger Buns
Per bun: 110 cal., 1.5 g total fat (0 g sat. fat), 220 mg sodium, 21 g carb., 2 g fiber

Taster's comment: "Good height and structure. Soft, with a hint of sweetness."

Why it won: This bun was sturdy and wouldn't flop when filled with fixins'. It's low enough in fat and calories to suit anyone at a picnic.

Whole Wheat Bread Finalists

The breads in this category had to be 100% whole wheat.

Great Value (Wal-Mart brand) 100% Whole Wheat Bread
Per 2 slices: 140 cal., 2 g total fat (0 g sat. fat), 300 mg sodium, 24 g carb., 4 g fiber

Sara Lee 100% Whole Wheat Bread
Per 2 slices: 150 cal., 2 g total fat (0.5 g sat. fat), 210 mg sodium, 27 g carb., 4 g fiber

Whole Wheat Bread Winner

And the winner of the 100% whole wheat bread category is:
Wonder Soft 100% Whole Wheat Bread

Per 2 slices: 110 cal., 1.5 g total fat (0 g sat. fat), 220 mg sodium, 20 g carb., 3 g fiber

Taster's comment: "I love the lightness, and it's nice that it's only 110 calories."

Why it won: Tasters noted how this bread wasn't dry or stiff. Instead, it was soft and delicious. We're impressed with the 3 grams of fiber in every 2-slice serving.

Tips for Healthy Shopping at the Grocery Store

Diabetic Living Video

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