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Ranking bread by blood sugar impact

Bread, ranked by blood sugar impact. Spoiler, the winner isn't the one I actually eat. — brioche (GI ~78) — white sandwich bread (GI 75) — bagel (GI 72) — whole wheat sandwich bread (GI 71) — multigrain (GI 65) — rye bread (GI 65) — oat bread (GI 60) — sourdough (GI 53) — stone-ground whole grain (GI 51) — pumpernickel (GI 50) By the numbers, pumpernickel wins. But fermentation does more for sourdough than its GI shows, it's the one I'd actually pick day to day. And higher fiber breads are genuinely better for blood sugar, just build up slowly, a big jump can cause bloating or constipation. Whatever you choose, pair it with protein and fat.