Juicebox Podcast: Type 1 Diabetes

Host: Scott Benner
Guest: Jenny Smith
Episode: #1650 Bolus 4 - Breads
Date: October 11, 2025

Episode Overview

In this episode of the Juicebox Podcast's Bolus 4 series, Scott Benner and diabetes educator Jenny Smith tackle the practicalities of bolusing for different types of bread for people living with type 1 diabetes. With a focus on White Bread (Wonder Bread), "healthy" or higher-fiber breads, gluten-free, low-carb, and keto breads, they demystify carb counting, pre-bolusing, the frustration of confusing nutrition labels, and the impact of ingredients on blood sugar. The discussion is conversational, humorous, and relatable, aiming to make listeners feel more comfortable and confident about bread choices while managing insulin.

Key Discussion Points & Insights

1. The Complexity of Bread Labels & Carb Content

00:00–11:00

• Scott and Jenny discuss the challenge of accurately finding the carbohydrate content in commonly eaten breads like Wonder Bread, highlighting inconsistent labeling and dubious sources.
• Jenny notes: Nutrition info can vary greatly between brands and even sources for the same bread, which complicates insulin dosing decisions.
• Quote — Scott (07:01):
  "I've now specifically sat down, focused, trying to figure out the carbs in Wonder Bread, and I have answers anywhere between 15 and now 29 carbs. So how is that not possible? Wonderful."

2. Decoding White Bread & Its Effects

11:00–19:00

• They settle on using Wonder Bread as a reference point, with typical nutrition being about 29g carbs for 2 slices.
• Most plain white breads are low fat and have high or added sugars and enriched flours, which make them fast-acting carbs leading to blood sugar spikes.
• Jenny's Rule:
  Pre-bolus for at least 15 minutes for white bread (and possibly longer if you have more insulin resistance).
• Quote — Jenny (17:53):
  "That bleached enriched white flour... like a saltine cracker... [these are] processed all carbohydrate types of foods... they are going to have a fast hit."

3. Ingredients and Bread Types—What Changes?

19:00–24:00

• Ingredient differences (like seeds, oils, and fiber) in “healthier” breads (e.g., Dave’s Killer Bread, Arnold, multigrain) can affect fat and carb content, impacting both blood sugar rise and satiety.

4. Low-Carb & High-Fiber Breads Explained

24:00–28:00

• Hero Bread and similar products claim “zero net carbs,” but Jenny clarifies: People with type 1 diabetes still need to bolus—deducting at most 50% of fiber from the total carbs.
• Fiber and protein content slow glucose rise, so less or no pre-bolus may be needed, but experimentation is necessary.
• Quote — Jenny (24:55):
  "When you're using insulin... your net carbs are not your carb count. I promise... [Subtract] only about 50% of the fiber—soluble fiber needs insulin coverage, insoluble does not."

5. Gluten-Free Bread: The Hidden Challenge

29:00–32:00

• Many gluten-free breads (Canyon, Schär) are made from rice flour, potato flour, and starches, leading to high glycemic index—much more difficult to bolus for, often causing spikes.
• Sourdough is easier to manage due to the fermentation process, which lowers glycemic impact.
• Quote — Jenny (30:06):
  "The reason that [gluten-free breads] are hard to bolus for is because gluten-free stuff... is made from rice flour, potato flour... all of those are high glycemic."

6. The DIY and Sourdough Option

32:00–34:00

• Jenny champions homemade sourdough for its simplicity, low cost, and controllable ingredients. The fermentation process reduces glycemic impact, stabilizing blood sugars.
• Scott jokes about bread-making being his "next hobby," but Jenny offers to send him some sourdough starter.

7. Exploring Other Low-Carb/Keto Bread Options

33:00–42:00

• Sola, Hero, and Royo breads are compared. They have high fiber (e.g., 7–11g per slice) and may use sugar alcohols; these products are expensive, but have less impact on blood sugar and rarely require a pre-bolus.
• Quote — Scott (24:08):
  "I don't ever pay attention to, like, subtracting fiber from carbs... What does it mean to say zero net carbs?"

8. Bolusing Strategies for Different Breads

Across the Episode

• For processed white and gluten-free breads: Pre-bolus minimum 15 min; expect fast, short blood sugar rise.
• For high-fiber/“net carb” breads: Minimal or no pre-bolus required; deduct only half of fiber grams from carb count; slow, mild glucose impact.
• For breads with more fat (e.g., some keto): Extended bolus or combination bolus might be required.
• Always experiment & tweak based on CGM feedback.

9. Bread Economics (and Digital Coupon Rants)

44:00–46:00

• High-fiber/low-carb/keto breads cost up to $11/loaf, compared to $2.60–$4 for Wonder Bread, raising questions about accessibility.
• Amusing rants on digital coupons, grocery apps, and price “hacks.”
• Quote — Scott (44:58):
  "I don't want the app. Please do not make me get the app for my grocery store."

Notable Quotes & Moments

• On confusing bread labels:
  Scott (07:01): "I've now specifically sat down, focused, trying to figure out the carbs in Wonder Bread, and I have answers anywhere between 15 and now 29 carbs. So how is that not possible? Wonderful."
• On net carbs and insulin users:
  Jenny (24:55): "When you're using insulin... your net carbs are not your carb count. I promise."
• On white bread impact:
  Jenny (17:53): "Processed all carbohydrate types of foods like this, they are going to have a fast hit. So your pre bolus. Absolutely. At least 15 minutes."
• On gluten-free bread:
  Jenny (30:06): "Gluten free stuff that's not made from low carb gluten free... is made from rice flour, potato flour, all of those are high glycemic."
• On home-baked sourdough:
  Jenny (31:08): "I make my own sourdough... mainly because it’s really inexpensive to make your own bread. I know the ingredients... it’s not full of artificial ingredients, not being full of added sugars."
• On digital coupons:
  Scott (44:58): "I don't want the app. Please do not make me get the app for my grocery store."
• Fun Midwestern Moment:
  Scott & Jenny (38:00–39:01): A lighthearted exchange on the pronunciation of "bagel" vs "bagel," sprinkled with regional dialect jokes.

Bread Types Covered & Their Bolusing Takeaways

| Type | Carbs (per 2 slices) | Fiber (per slice) | Pre-Bolus | Notes | |----------------------------|--------------------------|-----------------------|----------------------------|------------------------------------------| | Wonder White Bread | ~29g | 1–3g | At least 15 mins | Quick spike, little satiety | | Dave’s Killer / Multigrain | Varies (higher) | More, contains seeds | ~15 mins (depends on mix) | More fat, some fiber, slower rise | | Hero Bread (Low Net Carb) | 11g per slice | 11g | 0–5 mins | Subtract ~50% fiber, slow effect | | Sola (Low-Carb) | 9g per slice | 7g | Minimal | Subtract ~50% fiber, slow effect | | Gluten-Free (Schär, Canyon)| ~29g/2 slices | 5g | 15+ mins | Quick rise, hard to bolus, rice/potato | | Keto (Royo, etc.) | ~13g per slice | 11g | Minimal | Like other high-fiber breads; pricy |

Fun & Memorable Moments

• Flattened Wonder Bread:
  Scott recalls childhood experiments flattening bread and eating it like a “cheese stick.”
  Scott (10:12): "We used to take Wonder Bread and put it on the counter and flatten it... roll it up into like a dowel and then just eat it like a cheese stick."

• Sourdough Starters with Names:
  Jenny’s sourdough starter is named "George" and is “fed” by her.
  Jenny (33:43): "My starter's name is George. I think a lot of people are weird about their starters..."

• Bagel Pronunciation:
  The hosts laugh about regional pronunciation differences for “bagel/bagel.”
  Scott & Jenny (38:03): “I once had a bagel in Indianapolis… it was horrifying… is it bagels? Is it… am I saying that weird?”

• Store Coupon Rants:
  Scott and Jenny vent about digital coupons and grocery store pricing shenanigans, eliciting a sense of camaraderie with listeners.

Practical Bolusing Roadmap ("MEAL BOLT" Framework Recap)

Briefly and conversationally referenced:

1. Measure the meal – Portion size and carb count
2. Evaluate yourself – Consider current blood sugar trends (use CGM)
3. Add the base units – Calculate standard meal bolus
4. Layer a correction – If needed
5. Build the bolus shape – Standard or extended (as per bread type)
6. Offset the timing – Pre-bolus based on bread’s glycemic profile
7. Look at CGM, tweak for next time – Experiment and refine approach

Final Thoughts

Scott and Jenny steer clear of technical jargon, blending practical wisdom, humor, and lived experience. They stress the importance of reading (and questioning) nutrition labels, experimenting with dosing strategies, and understanding ingredient impacts—reminding listeners that with breads, there’s more variance than meets the eye.

Key Takeaway—Jenny (24:55):
"When you're using insulin... your net carbs are not your carb count. I promise."

[End of Episode Summary]