Bread, made from home recipe or purchased at a bakery
When it comes to staple foods that have been part of human diet for millennia, bread certainly tops the list. Today, we’re looking at bread made from home recipes or purchased at bakeries, and analyzing its nutritional profile and glycemic impact.
Glycemic Index and Load
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This type of bread has a Glycemic Index (GI) of 70, which places it in the high GI category. Foods with a GI above 70 are considered high, those between 56-69 are medium, and those below 55 are low. With a GI of 70, this bread can cause a relatively quick rise in blood sugar levels.
The Glycemic Load (GL) is 34.02, which is also considered high. A GL above 20 is high, 11-19 is medium, and 10 or below is low. This high GL indicates that consuming a 100g serving will have a significant impact on blood glucose levels.
Nutritional Profile per 100g Serving
- Calories: 272
- Protein: 10.1g
- Fat: 3.44g
- Carbohydrates: 50.3g
- Fiber: 1.7g
- Sugar: 3.11g
- Net Carbs: 48.6g
What This Means For Your Diet
With nearly 50g of net carbs per 100g serving, this bread is quite carbohydrate-dense. The relatively low fiber content (1.7g) doesn’t do much to slow down carbohydrate absorption, which explains the high GI and GL values.
For those monitoring blood sugar levels, such as individuals with diabetes or following low-carb diets, this type of bread should be consumed in moderation. Consider pairing it with protein and healthy fats to help mitigate the blood sugar impact.
Healthier Alternatives
If you’re looking to reduce the glycemic impact of your bread consumption, consider:
- Whole grain breads with higher fiber content
- Sourdough bread, which typically has a lower GI
- Rye or pumpernickel bread varieties
- Breads with added seeds and nuts
Bottom Line
Bakery and homemade bread can be a delicious part of many cuisines, but its high glycemic index and load suggest it should be consumed mindfully, especially for those with blood sugar concerns. Portion control and pairing with other foods can help mitigate its impact on blood glucose levels.
Remember, understanding the glycemic index and load of foods empowers you to make informed dietary choices that support your health goals.