Glycemic Index of Reduced Calorie/High Fiber White Bread with Fruit and Nuts

Bread is a staple food in many diets, and there are numerous varieties available to suit different nutritional needs. Today, we’re looking at reduced calorie and/or high fiber white bread with fruits and nuts – a nutritious option that combines the convenience of bread with added nutritional benefits from fruits and nuts.

Glycemic Index and Load

This specialty bread has a Glycemic Index (GI) of 68, which places it in the medium-high GI range. Foods with a GI between 56-69 are considered medium GI, while those above 70 are high GI. The Glycemic Load (GL) is 27.95 per 100g serving, which is considered high. A GL above 20 is generally classified as high.

This means that while this bread will cause a relatively significant rise in blood sugar levels, the high fiber content helps to moderate this effect somewhat compared to regular white bread.

Nutritional Profile (per 100g)

• Calories: 222 kcal
• Protein: 7.83g
• Fat: 2.14g
• Carbohydrates: 50g
• Fiber: 8.9g
• Sugar: 14.5g
• Net Carbs: 41.1g

Health Benefits

This bread variety stands out for its high fiber content (8.9g per 100g), which is significantly more than regular white bread. Dietary fiber is essential for digestive health and can help maintain steady blood sugar levels. The addition of fruits and nuts also provides additional nutrients including vitamins, minerals, and beneficial plant compounds.

Who Should Consider This Bread?

• Individuals looking to increase their fiber intake while still enjoying bread
• Those wanting a more nutritious alternative to regular white bread
• People seeking a bread option with added nutritional benefits from fruits and nuts

Who Should Limit or Avoid?

• Individuals with diabetes should consume in moderation due to the medium-high GI and high GL
• People following very low-carb diets (41.1g of net carbs per 100g is still significant)
• Those with specific nut allergies, depending on the nuts included

Serving Suggestions

To help minimize the glycemic impact of this bread, consider these serving suggestions:

• Pair with a source of protein like eggs, tuna, or chicken
• Add healthy fats such as avocado or olive oil
• Consume as part of a balanced meal with non-starchy vegetables
• Keep portion sizes moderate

Conclusion

Reduced calorie/high fiber white bread with fruit and nuts offers a nutritional step up from regular white bread, primarily due to its impressive fiber content and the added benefits from fruits and nuts. While its glycemic impact is still moderate to high, the nutritional benefits make it a reasonable choice for those who enjoy bread but are looking for options with more nutritional value.

Remember that individual glucose responses to foods can vary, so monitoring your personal response to this bread type is always a good practice, especially if you have blood sugar concerns.