# Wheat or Cracked Wheat Bread with Raisins (Toasted): A Glycemic Index Analysis
Toasted wheat or cracked wheat bread with raisins offers a delightful combination of wholesome grains and sweet raisins. This bread variant is popular for breakfast or as a snack. Let’s examine its nutritional profile and glycemic impact to understand how it fits into a balanced diet.
## Glycemic Index and Load
Glycemic Index (GI): 53
With a GI of 53, this bread falls into the medium glycemic index category. Foods with a GI between 56 and 69 are considered medium GI, while those below 55 are low GI. This means that toasted wheat bread with raisins causes a moderate rise in blood sugar levels compared to pure glucose.
Glycemic Load (GL): 31.32
The glycemic load of 31.32 per 100g serving is considered high. Generally:
- GL less than 10 is considered low
- GL between 10 and 20 is considered medium
- GL greater than 20 is considered high
The relatively high GL indicates that despite its medium GI, the quantity of carbohydrates in this bread can significantly impact blood glucose levels.
## Nutritional Profile (Per 100g Serving)
- Calories: 321
- Protein: 9.51g
- Fat: 4.08g
- Total Carbohydrates: 63.4g
- Dietary Fiber: 4.3g
- Sugar: 20.6g
- Net Carbs: 59.1g
## Nutritional Analysis
### Carbohydrate Content
This bread contains a substantial amount of carbohydrates (63.4g per 100g), with a significant portion coming from sugars (20.6g). The high sugar content is primarily due to the raisins, which add natural sweetness. The net carbs (total carbs minus fiber) are 59.1g, which explains the high glycemic load.
### Protein and Fat
With 9.51g of protein per 100g serving, this bread provides a moderate amount of this essential macronutrient. The fat content is relatively low at 4.08g per 100g.
### Fiber Content
The fiber content of 4.3g per 100g is moderate and contributes to a slightly lowered glycemic response than might otherwise be expected from the high carbohydrate content.
## Dietary Considerations
### For Blood Sugar Management
Individuals monitoring their blood glucose levels should be mindful of portion sizes when consuming this bread. The high GL indicates that even moderate portions can significantly impact blood sugar levels.
### For Weight Management
At 321 calories per 100g, this bread is relatively energy-dense. The combination of wheat and raisins creates a calorie-rich food that should be consumed in moderation if weight management is a concern.
### For Nutritional Benefits
The whole wheat components provide important B vitamins, minerals, and fiber that are beneficial for digestive health and overall nutrition.
## Serving Suggestions
To lower the overall glycemic impact of a meal including this bread:
- Pair with protein-rich foods like eggs or cheese
- Add healthy fats such as avocado or nut butter
- Include additional fiber sources like vegetables
- Consider smaller portions (50g instead of 100g)
## Conclusion
Toasted wheat or cracked wheat bread with raisins offers nutritional benefits through whole grains and provides a moderate glycemic index but high glycemic load. For those monitoring carbohydrate intake or blood sugar levels, portion control is essential. When enjoyed as part of a balanced diet, this bread can be a tasty addition to meals while providing energy and essential nutrients.