Low GI bread can help manage blood sugar levels and reduce the risk of type 2 diabetes. Here’s a quick guide to top three low GI bread options available in New Zealand, all recommended by dietitians:

• Vogel's original mixed grain: GI 41, affordable, with whole grains and sourdough fermentation for blood sugar control.
• Venerdi paleo bread: GI 30–40, grain-free, gluten-free, packed with seeds, but pricier.
• Freya's lower carb bread: GI 40–50, lower carbs with high fibre and protein, available in three varieties.

Choose based on your dietary needs, budget, and preferences. For the lowest GI, Venerdi Paleo is a standout, while others offer affordability. Pair bread with protein or healthy fats for even better blood sugar control.

Want to learn more about how carbohydrates impact your blood sugar? Read our guide to carbohydrates and the glycaemic index for expert insights.

Top 3 low glycaemic breads in NZ

Discover the top three low glycaemic breads in New Zealand, dietitian-approved to help manage blood sugar and support overall health.

1. Vogel's original mixed grain

Vogel's original mixed grain has a glycaemic index of just 41, making it one of New Zealand's top choices for managing blood sugar levels.

A serving of two slices (71g) offers a good balance of protein and fibre, which helps maintain steady blood sugar:

The mix of wheat and rye, along with its moderate levels of carbohydrates and fibre, helps slow down blood sugar spikes. Pairing it with protein and healthy fats can further enhance its benefits, but keeping portion sizes in check is key.

With its low glycaemic index and balanced nutrients, Vogel's Original Mixed Grain stands out as a great option for those looking for low GI bread. It’s worth comparing to other choices to see how it stacks up.

Looking for more low-GI bread options in New Zealand? Check out our guide to the top 10 low glycaemic index breads for even more blood sugar-friendly choices.

2. Venerdi paleo bread

Venerdi paleo bread is a grain-free, gluten-free option featuring 27.5% seeds, including sunflower, sesame, pumpkin, linseed, and poppy. This seed-packed recipe is designed to help manage blood sugar levels.

The bread is made with almond meal, tapioca starch, and coconut flour, combined with free-range eggs, coconut oil, apple cider vinegar, and honey. This mix provides a balanced flavour while keeping blood sugar levels steady. Thanks to its high seed content, protein, and healthy fats, it slows digestion and helps prevent glucose spikes.

Each loaf is priced between $12.00 and $16.99 and needs refrigeration (or freezing for longer storage). It’s a good choice for dairy-free and soy-free diets but contains eggs, sesame, and tree nuts, making it unsuitable for vegans or those with nut allergies. Additionally, it’s not certified low FODMAP. With these features, Venerdi Paleo Bread stands out as a low GI option in New Zealand.

3. Freya's lower carb bread

Freya's Lower Carb Bread stands out in New Zealand by swapping traditional wheat flour for a mix of seeds and grains.

This range includes three options: Soya Linseed, 5 Seed, and a white variety. The Soya Linseed and 5 Seed breads have 40% fewer carbs than regular mixed grain breads, while the white variety contains 30% fewer carbs compared to standard white bread. Here's the nutritional breakdown for the 5 Seed Lower Carb variety:

The Soya Linseed bread, made with 12% kibbled soya beans and 8% linseeds, offers 16.1g of protein and 8.7g of fibre per 100g. These qualities help support stable blood sugar levels. On the other hand, the 5 Seed variety's high fibre content aids in slower digestion, making it a great choice for sustained energy.

Here's a breakdown of the nutritional profiles and GI scores for some of New Zealand's popular low GI breads:

This comparison can help you decide which bread aligns best with your nutritional needs and blood sugar management goals.

Venerdi Paleo stands out for its low GI score (30–40), high fibre content (5.0g per slice), and the most protein (6.4g per slice). These attributes make it a strong choice for maintaining stable blood sugar levels. However, it comes with a higher price tag at $10.99 per loaf.

When choosing a low GI bread, consider these points:

• Fibre: Aim for at least 3g of fibre per slice to aid digestion and slow carbohydrate absorption.
• Protein: Look for breads with 5–6g of protein per slice for improved satiety.
• Ingredients: Check that whole grains are listed as the primary ingredient.
• Added Sugars: Opt for breads with little to no added sugars.

For example, Vogel's Original Mixed Grain benefits from sourdough fermentation, which naturally alters carbohydrate structures and supports better glucose and insulin responses. On the other hand, Freya's Lower Carb achieves its GI score through a balanced mix of protein and fibre, offering good glycaemic control.

If you're managing blood sugar levels, Venerdi Paleo and Freya's Lower Carb are excellent options.

Use these insights to pick the bread that fits your health and dietary preferences.

Which Low GI Bread to Choose

Look for bread with a GI between 30 and 40 and a high fibre content to help manage blood sugar levels effectively. Pairing bread with protein or healthy fats can also help minimise glucose spikes.

‍"Choosing low GI bread is a simple but powerful step towards better metabolic health. The right bread can help keep your energy levels stable, reduce cravings, and support long-term blood sugar control." — Charlotte Battle, Vively’s lead dietitian

Your dietary needs might influence your choice as well. If you're gluten-sensitive, opt for gluten-free breads made from almond or coconut flour. These options not only have a low GI but also provide extra protein.

Cost and nutrition are important factors too. If you're watching your budget, focus on breads that offer at least 3 grams of fibre per slice and have a moderate GI (45–55). Comparing nutritional labels can help you find the most suitable option for your needs.

Sourdough bread is another great choice, offering a familiar taste while naturally having a lower GI.

Here are a few quick tips to keep your blood sugar stable when eating bread:

• Keep portions to 1–2 slices.
• Spread your servings throughout the day.
• Pair bread with protein or healthy fats.
• Freeze extra slices to maintain freshness.

A few simple habits can make a big difference in how your body responds to bread and help keep your blood sugar more stable.

Conclusion

Low GI bread can be a smart addition to a balanced diet, helping to stabilise blood sugar, boost energy levels, and support overall metabolic health. Pairing it with protein or healthy fats can enhance its benefits even further. To take things a step further, using a Continuous Glucose Monitor (CGM) like the one offered by Vively can help you understand exactly how different bread choices affect your body, allowing for more informed, personalised decisions.