In This ArticleView AllIn This ArticleBread RecommendationsShopping TipsOpen-Face Sandwich Ideas
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In This Article
Bread Recommendations
Shopping Tips
Open-Face Sandwich Ideas
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11 Carbs People with Diabetes Should Be Eating, According to a Dietitian
Healthy Breads for Diabetes
These brands metour standards for nutritionand taste.
Best Soft Sandwich Bread
Sara Lee Classic 100% Whole Wheat
Serving: 1 slice
Cal 60, Carb 12g, Fiber 2g, Sodium 115mg
Best Thin-Sliced Bread
Pepperidge Farm Stone Ground 100% Whole Wheat
Cal 65, Carb 12g, Fiber 2g, Sodium 100mg
Best Multigrain Bread
Dave’s Killer Bread 21 Whole Grains and Seeds
Cal 110, Carb 22g, Fiber 5g, Sodium 170mg
Best Classic Whole-Wheat
Arnold 100% Whole Wheat
Cal 110, Carb 21g, Fiber 3g, Sodium 170mg
The Healthiest Types of Bread, According to a Dietitian
How to Shop for Diabetes-Friendly Bread
Choose Whole Grains
When grains are refined, the fibrous outer layer (the bran) and the nutrient-dense core (the germ) are removed, leaving only the starchy endosperm. But the bran and germ are where most of the nutrients can be found.
Breads made with whole grainsinclude all parts of the grain, and are a great source of B vitamins and satiating fiber. The problem is, not all breads marketed as whole-grain breads are made from whole grains.
Don’t miss:What Is a Complex Carbohydrate?
Though most whole-grain bread is brown in color, not all brown bread is made with whole grains. You’ll need to look at the labels and ingredients list to be sure. Packages that boast claims like “made with whole wheat” or prominently display words like “multigrain” or “wheat” don’t necessarily contain bread made using 100% whole grains. Products with these terms may containsomewhole wheat but may be made with predominantly processed grains.
Zero in on the Ingredients List
To know whether your loaf really contains whole grains, you’ll need to check the ingredients list. The first ingredient should be “whole-wheat flour” or another grain with the word “whole” before it (e.g., whole oats). Avoid bread with “enriched wheat flour” or “wheat flour” as the first ingredient, as these terms indicate refined grains. Also, avoid breads that contain high-fructose corn syrup and artificial flavors and preservatives.
Check the Serving Size
A serving size may be one or two slices. Thin-sliced and lighter varieties of whole-grain bread often have two slices per serving, making these breads a smart choice for a full-sized sandwich or a side to an already-starchy meal. Bigger bakery‑style and artisan breads often have one slice per serving and can contain upward of 22 grams of carbs per slice. While you don’t need to avoid these larger loaves, you may want to use one piece instead of two. They are best for half-sized or open-faced sandwiches, or for serving alongside salad or soup.
Know Your Numbers
When choosing whole-grain or whole-wheat sandwich bread, it’s also important to read Nutrition Facts labels. In general,look for breadsthat have the following per serving:
Is Sourdough Bread Healthy?
Try These Open-Faced Sandwich Ideas
Use up your bread and make healthy open-faced sandwiches. Try these fun flavor combinations.
Curried Chicken Salad
Canned chicken + shredded carrots + Greek yogurt + olive oil + raisins + almonds + curry powder + cilantro
Ricotta & Mushroom
Sautéed mushrooms + ricotta + lemon zest + lemon juice + garlic + balsamic vinegar
Shrimp Bruschetta
Cooked shrimp + cherry tomatoes + feta + lemon juice + parsley + garlic powder
Roasted Veggies & Hummus
Roasted eggplant, bell pepper and summer squash + spinach + hummus + sunflower seeds + basil
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