Understanding the Glycemic Index of Bread (NS as to major flour)

Bread is a staple food in many diets around the world, but not all breads affect your blood sugar the same way. Today, we’re examining a non-specified (NS) bread type and its glycemic impact.

Glycemic Profile

• Glycemic Index (GI): 70
• Glycemic Load (GL): 32.83

With a GI of 70, this bread falls into the high glycemic index category. Foods with a GI above 70 can cause more rapid spikes in blood sugar. The glycemic load of 32.83 is also considered high (GL > 20), indicating that a standard 100g serving will have a significant impact on blood glucose levels.

Nutritional Information (per 100g serving)

• Calories: 267
• Protein: 9.43g
• Fat: 3.59g
• Carbohydrates: 49.2g
• Dietary Fiber: 2.3g
• Sugar: 5.34g
• Net Carbs: 46.9g

What This Means For Your Diet

The relatively high GI and GL values of this bread suggest that it may not be the best choice for individuals trying to manage their blood sugar levels, such as those with diabetes or insulin resistance. The high net carb content (46.9g per 100g) contributes to its significant glycemic impact.

Better Bread Alternatives

If you’re watching your blood sugar, consider these lower-GI bread options:

• Whole grain bread: Made with intact grains that slow digestion
• Sourdough bread: The fermentation process reduces its glycemic impact
• Pumpernickel bread: Traditional varieties have a lower GI due to coarse grains
• Rye bread: Especially dense, whole grain varieties

Tips for Including Bread in a Low-GI Diet

• Pair bread with protein, healthy fats, or fiber to slow digestion and reduce the glycemic response
• Choose smaller portions to reduce the overall glycemic load
• Select bread with visible grains and seeds for higher fiber content
• Consider freshly baked bread from traditional bakeries that may use slower fermentation methods

The Bottom Line

While this non-specified bread has a high glycemic index and load, bread can still be part of a balanced diet. The key is making informed choices about varieties, portions, and food pairings that help manage blood sugar impact while still enjoying this versatile food.

Remember that individual responses to foods can vary, and factors like personal metabolism, meal composition, and food preparation methods can all influence the glycemic response.