Breads · Glycemic index

Does rye bread spike blood sugar?

Only a little. Rye bread has a medium GI of 60, and a 32 g serving (1 regular slice) has a low glycemic load of 8. Rye bread averages a medium GI, below both white and wholemeal wheat bread, and dense loaves with whole rye kernels tend to do best.

Key numbers

Glycemic index: 60; Medium GI
Glycemic load: 8; Low GL
Available carbs: 14 g; 1.9 g fiber
Serving: 1 regular slice; 32 g · fresh

GI vs GL for rye bread

The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs ÷ 100. For rye bread: 60 × 14 g ÷ 100 ≈ 8.

That figure is an average reported in the 2021 international GI tables (“Rye breads, mean of 13 foods”). Rye breads range from dense whole-kernel loaves to lighter flour breads. In the 2008 tables a coarse rye-kernel bread tested 41, while a Finnish wholegrain rye flour bread tested 78.

Eating a different amount? Work out the glycemic load of your portion.

How to eat rye bread with less of a spike

Choose dense, dark loaves with whole rye kernels; the coarse rye-kernel bread in the 2008 tables tested 41.
Try thin-sliced rye with smoked salmon, eggs or cottage cheese as an open sandwich.
Keep it to one or two slices — rye is still a carbohydrate food.

Lower-GI swaps

Compare with

See all 67 foods in the glycemic index table

Frequently asked questions

What is the glycemic index of rye bread?

Rye bread has a glycemic index of 60, which is medium. That figure is an average reported in the 2021 international GI tables (“Rye breads, mean of 13 foods”). A 32 g serving (1 regular slice) contains about 14 g of available carbohydrate, giving a glycemic load of 8 (low).

Is rye bread good for prediabetes?

Rye bread is a solid bread choice for prediabetes. Dense, dark loaves with visible whole kernels are the strongest options.

Is rye bread better than wheat bread for blood sugar?

On average, yes. Thirteen rye breads averaged a GI of 60 in the 2021 international tables, compared with 73 for white wheat bread and 75 for wholemeal wheat bread.

Sources

GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

Data last checked September 30, 2026.