Best breads

The best breads for gestational diabetes, updated for 2020

Most of us love bread and with so many different types of bread on the market, what are the best breads for those trying to keep blood sugar levels lower and stabilised with gestational diabetes?

With carbohydrates turning into glucose in the bloodstream, a low carbohydrate bread is a good start, but unfortunately is not enough alone to select a bread that will be well tolerated.

A low carbohydrate bread that has high protein and high fat (from seeds or soya) makes for a much better choice.

best breads for gestational diabetes

Pair your bread

All bread needs to be ‘paired’ (eaten with) with additional protein and good fats to make it more tolerable, so it does not cause a high spike in blood sugars. Avoid eating any bread with just butter as this will not be enough to slow down the release of glucose.

For more information on pairing foods, please read our 8 golden rules of eating here.

LivLife bread toasted with avocado eggs avocado and smoked salmon


 

Here are the top best breads:-

BEST BREAD No 1 WINNER! – LivLife Super Seeded

LivLife with half the carbs super seeded bread is the best sliced loaf of bread we can find at 7.6g carbs, 13.4g protein and 4.8g fat for 2 slices of the 500g loaf!

Livlife bread nutritional info

A low carb, high protein bread that is great for toast or sandwiches alike. This bread is available to purchase from Waitrose and Ocado and is suitable for vegans.

Check out my French Toast AKA eggy bread recipe with LivLife bread.

 

LivLife super seeded bread

BEST GLUTEN FREE BREAD – Genius Protein Punch Gut-Lovin’ Cob

Gluten free products are often high in carbs, which makes it difficult to find a gluten free bread which will not cause higher blood glucose levels. That was until now! Genius have launched an amazing protein packed bread which is both gluten free and lower in carbs. The Genius Protein Punch Gut-Lovin Cob has just 15g carbs per whopping 77g serving (bearing in mind that most the breads above are based on the carbs in 2 small loaf slices or 1 larger loaf slice which weigh between 30-40g in weight, it makes this bread very low carb).  It also contains 11g protein and 7.7g fat making this a great choice. You can find this bread in selected Sainsbury’s, Tesco and Ocado.

Genius Protein Punch Cob

RUNNER UP BEST BREAD- Hovis Lower Carb breads (Wholemeal or Seeded)

Hovis make a couple of lower carb breads which are much better than their regular wholemeal or seeded breads. In the Wholemeal version there is 9.8g carbs, 5.8g protein and 1.3g fat per large slice which is great if you are not keen on seeded breads.

Their Lower Carb Seeded version has 9.9g carbs, 5.7g protein and 3.0g fat per large slice. The Hovis Lower Carb breads are more widely found in more stores across the UK than LivLife meaning a better choice for many. Hovis lower carb breads are stocked in selected ASDA, Morrisons and at Ocado. Suitable for vegetarians but not vegans as it may contain milk.

Hovis Lower Carb breads

 

ANOTHER GREAT CHOICE – Hi-Lo bread

Hi-Lo stands for high in protein and low in carbs, with 10.0g carbs, 16.2g protein and 5.6g fat per 2 slices of 400g loaf. Hi-Lo can be purchased in larger Sainsbury’s stores and with Ocado online. Suitable for vegetarians.

hi-lo bread

 

BEST WIDELY AVAILABLE BREAD – Burgen Soya & Linseed

This bread is what we often advocate to our members as it is a great GD suitable bread that is widely available to purchase. It is available in a larger 800g, or a smaller 400g loaf. For one slice of the larger 800g loaf there is 11.0g carbs, 6.7g protein and 4.8g fat. Burgen soya & linseed can be purchased from Tesco, Asda, Sainsbury’s, Morrisons, Waitrose, Ocado, Co-Op and Iceland. It may also be available in many other shops. Burgen soya & linseed bread is suitable for vegans.burgen soya & linseed bread

BEST SUPERMARKETS OWN BRAND BREAD – Morrisons High Protein Bread 

Both Morrisons and Tesco offer a High Protein loaves of bread. Per slice, they are lower carb, but if eating 2 slices at a time (as they are smaller loaves) then they require plenty of pairing to make them more tolerable. The Morrisons High Protein Wholemeal Bread is a 400g loaf. It contains 8.6g carbs, 4.9g protein and 1g of fat per 39g small loaf slice. It is suitable for Vegetarians.

Morrisons High Protein Bread

 

BEST IRISH BREAD – McCambridge Low GI bread

McCambridge bread is available in Ireland (SuperValu), so this makes for the best choice for our Irish ladies that can’t get hold of the other breads mentioned above. This 500g loaf has 13.6g carbs, 4.3g protein and 2.0g fat per larger slice from the 500g loaf

McCambridge low GI bread

 

Hovis Seed Sensations Wholemeal bread

With just an edge over regular wholemeal breads, there is the Hovis Seed Sensations loaf. Hovis make a few seed sensations breads, but the wholemeal version has the least carbs at 13.8g carbs, 5.2g protein and 2.5g fat per large slice. Available to purchase at selected ASDA, Morrisons and online at Ocado.

Hovis Seed Sensations Wholemeal Bread

Those are the best breads, what about the rest?

If you struggle to find the breads mentioned above, I’ve compiled a comparison chart for breads, flatbreads and sandwich thins showing some popular brands. They are sorted by carbohydrate amount, but it is important to also take into account the protein, fat and fibre content too. I have focused on serving sizes rather than just nutritional information per 100g as with slices of bread we tend to eat 2 smaller loaf slices or 1 larger loaf slice. Where the loaf is a smaller size, 2 slices have been calculated and per individual item for flatbread or sandwich thins.

Items highlighted in Green are better known choices that more women have tolerated

Items highlighted in Amber may be worth trying, but some may struggle to tolerate

Items highlighted in Red can be eaten, but with caution due to the high carb amounts and/or white flour which covert to glucose much faster than wholegrain/wholewheat alternatives

Product

Shop

Carbs

Protein

Fat

Fibre

LivLife super seeded, 500g loaf

Info per 2 x slices

Waitrose, Ocado 7.6g 13.4g 4.8g 4.2g
Genius GLUTEN FREE Protein Punch Gut-Lovin Cob, 385g loaf

Info per 38.5g serving approx. 1 large slice 

Sainsbury’s, Tesco, Ocado 7.5g 5.5g 3.9g 4.3g
Hovis Lower Carb Wholemeal, 400g loaf (half large loaf slices)

Info per 1 x 36g slice

Asda, Morrisons, Ocado 9.8g 5.8g 1.3g 5.2g
Hovis Lower Carb Seeded, 400g loaf (half large loaf slices)

Info per 1 x 36g slice

Asda, Morrisons, Ocado 9.9g 5.7g 3.0g 4.1g
Hi-Lo bread, 400g loaf

Info per 2 x slices

Sainsbury’s, Ocado 10.0g 16.2g 5.6g  6.8g
Burgen soya & linseed bread, 800g loaf

Info per 1 x large slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Iceland 11.0g 6.7g 4.8g 5.0g
Morrisons High Protein Wholemeal Bread, 400g loaf

Info per 2 x 29g small slices

 Morrisons  17.2g   9.8g  2.0g  3.8g
McCambridge Low GI Bread, 500g loaf

Info per 1 x large slice

Available in Ireland ONLY, SuperValu 13.6g 4.3g 2.0g 2.0g
Hovis Seeds Sensation Wholemeal Bread, 800g loaf

Info per 1 x 44g slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 13.8g 5.2g 2.5g 5.5g
Vogel’s soya & linseed bread, 800g loaf

Info per 1 x 42g slice

Tesco, Sainsbury’s, Waitrose, Ocado 14.0g 5.0g 2.1g 2.8g 
Warburtons Protein Sandwich Thins

Info per 50g sandwich thin

Asda, Co-op, Morrisons, Iceland 14.8g 7.4g 1.8g 3.0g
Hovis Tasty Wholemeal Medium Sliced 800g

Info per 1 x 40g slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, Iceland 15.1g 4.0g 0.7g 2.7g
Morrisons Seeded Folded Flatbreads

Info per 35g flatbread

Morrisons 15.4g 3.5g 3.8g  2.0g
Hovis Nimble Wholemeal, 400g loaf

Info per 2 x 22g slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland  16.2g  4.8g  1.0g  3.0g
Kingsmill Wholemeal Sandwich Thins

Info per sandwich thin

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 16.3g 4.2g  3.0g  2.5g
Deli Kitchen Seeded Folded Flatbread Thins

Info per 35g flatbread

Waitrose & Ocado 16.7g  3.6g 2.4g 1.9g
Tesco Malted Grain & Rye Folded Flatbread

Info per 35g flatbread

Tesco

17.8g  3.3g 1.6g  1.9g
Weight Watchers Malted Danish, 400g loaf

Info per 2 x 20g slices

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland  18.0g 4.6g 0.8g 1.8g
Warburton’s Seeded Batch loaf 800g

Info per 1 x 45.8g slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 18.2g 5.6g 4.1g  2.7g
Tesco Finest High Protein Bread, 400g loaf

Info per 2 x 33g slices

Tesco

21.0g  9.0g  4.0g 5.6g
Kingsmill 50/50 Thick, 800g loaf

Info per 1 x large slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 18.4g 4.1g 1.0g  2.1g
Hovis Granary Thick, 800g loaf

Info per 1 x 44g slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 20.4g 4.5g 1.0g 1.6g
Warburtons Gluten Free Multiseeded, 300g loaf

Info per 2 x 27g slices

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado 20.8g 3.4g 5.8g 3.6g
Warburtons Toastie Thick White, 800g loaf

Info per 1 x 47.4g slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 22.0g 4.3g 0.9g 1.1g
Weight Watchers Thick Wholemeal, 400g loaf

Info per 2 x 28.6g slices

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 22.0g 5.8g 1.2g 3.4g
Hovis White Thick, 800g loaf

Info per 1 x 50g slice

Tesco, Asda, Sainsbury’s, Co-op, Morrisons, Waitrose, Ocado, M&S, Iceland 22.3g 4.4g 0.8g 1.2g
Aldi Ballymore Crust LOW GI loaf

Info per 2 x slices

Aldi – Irish stores only 24.0g 6.4g 4.0g 4.4g
Tesco  Ancient Grain  roll loose from in-store bakery

Info per roll

Tesco in-store bakery 27.5g 11.8g 6.7g 6.9g

 

*Please note the stores mentioned are just a guide and we cannot guarantee which products are sold in which stores. Gestational Diabetes UK is not affiliated with any of the stores mentioned above. Nutritional information correct according to manufacturers websites 14/03/2020

White bread and 50/50

We’ve included some white breads to show a comparison with regards to carbs. You may notice that some white breads are not as high in carbs as some other brown or multi-grain breads. But as mentioned above, it’s not as simple as counting carbohydrates. White flour is refined meaning that much of the goodness has been stripped from the flour. This means that the white flour bread will convert to glucose much faster than the whole-wheat, wholemeal, or wholegrain breads.

High protein breads, thins & wraps

In the last  few years we’ve seen some brands and stores launching their own high protein ranges. More protein is beneficial as it helps slow down the release of glucose from carbohydrates. That said, most of the higher protein ranges that have been launched are higher in carbs than some of the better alternatives available, therefore compare the carbs to check that the higher protein is being substituted for more carbs.

Protein breads are worth trying and will still need pairing, however if you struggle to tolerate these then move on to better alternatives that are mentioned above.

Bagels

Bagels are very high in carbs making them a bread item that is very hard to tolerate and risky to try. If you’re craving a bagel, then the best alternative that is worth trying are the Warburtons Protein Thin Bagels. Each 60g  Warburtons Protein Thin bagel contains 23.5g carbs, 8.5g protein and 2.8g fat. They are suitable for Vegans and can be found in selected ASDA, Tesco and Morrisons stores.

If you do try one of these bagel thins, it is best to pair heavily with plenty of extra protein and fat such as eggs, cheese, avocado, bacon, chicken, ham, peanut butter etc.

Warburtons Protein Bagel Thins
Warburtons Protein Bagel Thins2
Warburtons Protein Bagel Thins3

Aldi LOW GI bread (Irish stores only)

The Aldi LOW GI bread has been mentioned in our Facebook support group lots over the years. On checking the nutritional information we are struggling to see what makes this bread ‘low GI’ and we have not had enough members feedback their results to be able to make a fair judgement on the product. Based on the nutritional information alone, we feel there are many better choices to try.

aldi low gi

Wraps

Wraps are another wheat or bread type product that need to be compared carefully as some contain very high amounts of carbs.

Wraps not only make for good sandwiches, but also make a great base for our GD Friendly Pizza, as a bread substitute for eating with meals such as curries and for burritos and fajitas.

Here are some of the better wraps we have found: Mission Deli Wholemeal wraps (Vegetarian), BFree Sweet Potato wraps (Gluten Free & Vegan), BFree Multiseed wraps (Gluten Free & Vegan), BFree Quinoa & Chia Seed wraps (Gluten Free & Vegan), Genius Fibre-Fest Beetroot wraps (Gluten Free & Vegan),  Genius Fibre Fest Kale wraps (Gluten Free & Vegetarian), Sainsbury’s Deliciously Free From Sweet Potato Tortilla Wraps (Gluten Free)

GD Friendly pizzas on plates

GD Friendly Pizza

As quick and easy as putting a frozen pizza in the oven, but you get to choose the toppings. These GD friendly wrap pizzas are quick and huge hit with everyone who tries them!
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Main Meal, Snacks
Cuisine: American, British, Italian
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Keyword: pizza, wrap pizza
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Nut Free
Servings: 1 pizza
Calories: 557kcal
Author: Jo Paterson

Ingredients

  • 1 whole soft tortilla wrap
  • 2 tbsp tomato purée or pesto
  • 50 grams mozzarella full fat, torn into pieces or grated
  • 50 grams cheddar full fat grated
  • 50 grams soft goats cheese full fat, cut into slices
  • 3 whole sundried tomatoes chopped
  • ¼ whole red onion sliced
  • 6 whole anchovies anchovy fillets in oil
  • 25 grams olives
  • 1 handful rocket
  • 1 drizzle extra virgin olive oil

Instructions

  • Preheat your oven to 200°c (fan assisted)
  • Spread the tomato purée or pesto thinly over the tortilla wrap using the back of a spoon, ensuring you have a good spread across the whole wrap, leave an edge if you want to create a 'crust' edge
  • Add all your toppings apart from the grated cheddar*Avoid building the middle of your pizza up too heavy or you will end up with a soggy pizza!
  • Cover your toppings with grated cheddar. You do not need to weigh out the cheddar used, just make sure there is enough to cover your pizza well
  • Place the pizza in the oven for 10 minutes or until the cheese is melted and bubbling
  • Sprinkle with rocket and a drizzle of extra virgin olive oil or serve with a green side salad and coleslaw

Notes

Remember that your toppings are what are pairing the carbs in the pizza, so use toppings which are high in protein and natural fat such as cheeses, meats, fish, pesto, pine nuts and olives etc.
*The nutritional info. provided here is based on using a Mission Deli Wholemeal wrap as this was the wrap that was the lowest carb wrap available in my pregnancies and I tolerated it well. Since then, many more wraps have been introduced to the market meaning there are more lower carb wraps available to use
**The only ingredients included in this nutritional info are the wrap, tomato puree, mozzarella and cheddar

Nutrition

Calories: 557kcal | Carbohydrates: 33g | Protein: 30g | Fat: 33g | of which saturates: 19g | Fibre: 7g | of which sugars: 7g
Tried this recipe?Let us know how it was!

Need more help?

If you are really struggling for what to eat since being diagnosed then take a look at our GD Diet and 8 golden rules. If you are stuck for ideas and inspiration then we also have a membership section which offers additional recipes with our Bronze membership. For even more convenience we also have 7 day food plans with our Silver membership option. Check out our membership options here.

Gestational Diabetes Diet Plan and extra recipes

To access restricted content, become a member today!

I created Gestational Diabetes UK as a GD Mum, for other Mums. I’m dedicated to providing information on gestational diabetes, from diagnosis through to birth and beyond.

I do not show any ads on my website, or have any annoying pop ups. There are no affiliate links and no financial gain for any products that are mentioned within the content. All links shown are purely for information purposes.

GD UK does not sell any physical products, instead it is funded by ‘the people’ via an optional membership to the website for additional recipes and meal plans.

 

By selling membership, it has meant that the GD UK website can remain free for all to use and so that I can continue to update with more information and support as time goes on.

If you are interested in my optional membership to help fund the website and my work involved, please take a look below.

Thanks, Jo (Founder and Author of Gestational Diabetes UK)