Ezekiel Bread’s Glycemic Index: A Smart Choice for Prediabetes
Ezekiel bread, a popular low glycemic index bread, is an excellent choice for those living with prediabetes. Many people with high blood sugar assume they need to cut out all carbs, including bread. But that is not true! Discover the benefits of Ezekiel bread’s glycemic index, and how choosing low-GI foods may lead to better blood sugar control and overall health.

What is the Glycemic Index?
The glycemic index (GI) is way to rank carbohydrates based on their impact on blood glucose levels. Individual foods are scored on a scale from 0 to 100, with lower scores indicating a slower release of glucose into the bloodstream.
- Low glycemic index: 55 or less
- Medium glycemic index: 56 to 69
- High glycemic index: 70 or higher
Low-GI foods are better choices for individuals with prediabetes or diabetes, since they cause less drastic rises in blood sugar. Understanding and utilizing the glycemic index is one tool available to you, when making dietary choices to support better blood sugars.
Understanding Ezekiel Bread
One thing that sets Ezekiel bread apart is that it is flourless. Instead, the bread is made from sprouted grains and legumes, including wheat, barley, millet, lentils, soybeans, and spelt. After sprouting, the resulting bread has a nuttier, heartier texture than bread made with whole grain flour.
The sprouting process boosts the nutritional quality of grains and legumes in several ways:
- improved nutrient bioavailability
- higher fiber content
- higher quantities of essential amino acids
One slice of Ezekiel 4:9 bread has:
- 80 calories
- 15 g of total carbohydrates
- 3 g of fiber
- 0 g of added sugar
- 5 g of protein
- 75 mg of sodium
Ezekiel Bread’s Glycemic Index
Ezekiel bread has a glycemic index score of 36, which makes it a low-GI food.
This low GI is attributed to the use of sprouted grains and legumes in Ezekiel bread. Their fiber and protein content result in a slower release of glucose into the bloodstream. This lowers Ezekiel bread’s glycemic index, making it a smart choice for those looking to manage their blood sugar levels while still enjoying toast or sandwiches.

How Low Glycemic Index Foods Might Help Blood Sugar Management
Low glycemic foods help keep blood sugars in range after meals. This is important because people with prediabetes or diabetes have a hard time keeping their blood glucose levels down (either fasting or after meals).
Post-meal glucose is a target of diabetes management. It has been suggested to be a predictor of better blood sugar status and reduced complications.
Low-GI foods cause a slower rise in blood sugar levels after eating, and lower post-meal glucose concentrations. This means the demand for insulin is also slowed down.
Diets rich in low-GI foods are associated with better blood sugar management in patients with type 2 diabetes and have been shown to reduce progression of prediabetes to diabetes.
Of course, the glycemic index of any particular food does not tell the whole story. We eat meals, not necessarily individual foods.
However, swapping higher-GI versions of a food for lower-GI versions (for example, choosing Ezekiel bread instead of white bread) is one small change that can help improve your overall dietary pattern.
Choosing Low Glycemic Index Bread for Prediabetes
Many people with prediabetes believe they need to eliminate all bread from their diet. That is not true. Plus, it is difficult to maintain a dietary pattern which eliminates whole grains. A more sustainable approach is to understand what makes some breads a better option than others for your blood sugar.
Breads that are made from refined grains (such as white bread) and with added sugars will have a higher glycemic index. These breads can cause rapid rises in blood sugar. However, options like Ezekiel bread, made from whole grains, have a low glycemic index and can be part of a balanced diet.
Avoid unnecessary dietary restrictions by making informed decisions when buying bread. Check the nutrition facts label and the ingredients list. Look for breads with a fiber to carb ratio of 1:10 or better (Ezekiel is 1:5), where the main ingredients are whole grains, and that have little to no added sugars.
What you eat with that bread matters too. Keep your meals balanced by adding protein, healthy fats, and non-starchy veggies to your plate when eating bread. See below for some examples.
- Breakfast: Start your day with Ezekiel bread toast with avocado and eggs, or with nut butter and fresh berries.
- Lunch: Make a nutrient-packed sandwich with lean proteins and tomato slices on Ezekiel bread. Pair it with a salad for a balanced blood sugar plate.
Bottom Line
If you have prediabetes, you do not need to stop eating bread. Instead, you can make choices that help your body handle glucose from the carbohydrates in bread.
Choose breads that are higher in fiber and protein, and have a low glycemic index. Ezekiel bread’s glycemic index is low. Made from sprouted grains and legumes, it is an excellent option for those managing their blood sugar levels.
For more tips on managing prediabetes, don’t miss our free resources! This includes a downloadable meal plan featuring delicious ways to incorporate Ezekiel bread into your diet, which you can grab below.