Best bread for diabetics

I have to count carbs to know how to calculate mealtime insulin dosing so I’m continually reading labels for the carb count. I have learned that fiber is a special kind of carb that is metabolized differently than others. It is absorbed differently and is less likely to cause spikes in blood sugar. So I look for whole grain in the ingredients, a higher number for the fiber and a lower number for the carbs. Ezekiel bread has been one that fits my criteria. Sometimes it is pricey and hard to find. I learned a trick to use a tortilla for sandwiches & wraps instead of bread because it is generally lower in carbs.

In my own n=1 experiments, sourdough seems to be one that limits upside glucose excursions, however no better than other breads that contain high amounts of fiber. Most breads will have 10-15+ g carbs per slice, so you are talking about 20-30 grams for a sandwich. A high protein add (like turkey breast) and fiber in the bread helps me blunt the slope of the rise in my blood sugar and better match the timing of the meal insulin bolus and the absorption of the glucose post meal (usually like 30-45 minutes). I’ve started using large Romaine lettuce leaves instead of bread for sandwiches as I personally would rather get my carbohydrates from something that better satisfies my sweet needs