Reduced Calorie Wheat / Cracked Wheat Bread (Toasted): Glycemic Index & Nutritional Analysis

Many health-conscious individuals turn to reduced calorie and high-fiber wheat breads as a healthier alternative to regular white bread. But how does this bread type actually perform from a blood sugar impact perspective? Let’s examine the glycemic index, glycemic load, and overall nutritional profile of toasted reduced calorie wheat/cracked wheat bread.

Glycemic Index and Glycemic Load

The glycemic index (GI) of toasted reduced calorie wheat or cracked wheat bread is 71, which is considered high on the glycemic index scale. Foods with a GI above 70 are classified as high GI foods, which means they can cause a relatively rapid rise in blood glucose levels.

The glycemic load (GL) is 26.7, which is also in the high range. Glycemic load takes into account both the GI value and the amount of carbohydrates in a standard serving. A GL above 20 is considered high, indicating that this bread could have a significant impact on blood sugar levels despite its “reduced calorie” marketing.

Nutritional Profile (per 100g serving)

• Calories: 228 kcal
• Protein: 9.79g
• Fat: 2.8g
• Total Carbohydrates: 49.4g
• Dietary Fiber: 11.8g
• Sugar: 5.09g
• Net Carbs: 37.6g

Analysis and Health Implications

While this bread is marketed as “reduced calorie” and “high fiber,” it’s important to understand what these nutritional characteristics mean for your health:

The Good

• High Fiber Content: With 11.8g of fiber per 100g serving, this bread provides approximately 47% of the daily recommended fiber intake (based on a 25g/day recommendation). Fiber helps with digestive health, promotes satiety, and can help modulate blood sugar response.
• Decent Protein Content: The 9.79g of protein per serving contributes to the bread’s nutritional value and may help with satiety.
• Low Fat Content: At just 2.8g of fat per serving, this bread is relatively low in fat.

The Concerns

• High GI and GL Values: Despite being marketed as a healthier bread option, its high GI (71) and GL (26.7) indicate that it may cause significant blood sugar spikes, which could be concerning for those with diabetes or insulin resistance.
• Still Substantial in Calories: At 228 calories per 100g, the “reduced calorie” aspect is relative to regular bread, but it’s still not a low-calorie food.
• Contains Added Sugars: The 5.09g of sugar indicates some added sweeteners, which contribute to the higher GI value.

Who Should Be Cautious?

This bread might not be ideal for:

• People with diabetes or pre-diabetes who need strict blood sugar control
• Those following a low-carb diet (with 37.6g net carbs per 100g)
• Individuals who experience reactive hypoglycemia

Healthier Alternatives

If you’re looking for bread options with a lower glycemic impact, consider:

• 100% whole grain sourdough bread (GI around 50-55)
• Pumpernickel bread (GI around 50)
• Sprouted grain breads (typically lower GI than conventional wheat breads)
• Bread made with almond or coconut flour (very low GI)

Conclusion

While reduced calorie wheat/cracked wheat bread does offer significant fiber and moderate protein content, its high glycemic index and glycemic load mean it may not be the ideal choice for those monitoring their blood glucose levels. The “reduced calorie” and “high fiber” marketing, while technically accurate, doesn’t automatically translate to a low glycemic impact food.

As with many foods, portion control is key. Consider pairing this bread with protein and healthy fats to reduce its overall glycemic impact on your blood sugar levels if you choose to include it in your diet.