# Multigrain Raisin Bread, Toasted: A Moderate GI Option for Breakfast
Are you looking for a tasty breakfast option that won’t spike your blood sugar? Toasted multigrain bread with raisins might be the perfect choice for your morning meal. This delicious bread combines the nutritional benefits of multiple grains with the natural sweetness of raisins, creating a satisfying option for your breakfast table.
## Glycemic Index and Load
Toasted multigrain raisin bread has a Glycemic Index (GI) of 43, which places it in the low to moderate GI category. Foods with a GI under 55 are considered low glycemic, making this bread a reasonable choice for those monitoring their blood sugar levels.
However, it’s important to note that this bread has a Glycemic Load (GL) of 18.83. The Glycemic Load takes into account both the quality and quantity of carbohydrates, providing a more complete picture of how a food affects blood sugar. A GL between 11-19 is considered moderate, so portion control remains important.
## Nutritional Profile (per 100g serving)
- Calories: 295
- Protein: 13.6g
- Fat: 4.21g
- Carbohydrates: 51.6g
- Fiber: 7.8g
- Sugar: 13.5g
- Net Carbs: 43.8g
## Health Benefits
This multigrain raisin bread offers several nutritional advantages:
### High Fiber Content
With 7.8g of fiber per 100g serving, this bread provides approximately 31% of the daily recommended fiber intake for women and about 21% for men. Dietary fiber is essential for:
- Promoting digestive health
- Creating a feeling of fullness
- Helping to moderate blood sugar levels
- Supporting heart health
### Good Protein Source
Containing 13.6g of protein, this bread offers a substantial amount of this essential macronutrient, making it more satisfying than many traditional bread options.
### Moderate Fat Content
With only 4.21g of fat, this bread is relatively low in fat while still providing enough to enhance flavor and satisfaction.
## Best Ways to Enjoy Multigrain Raisin Bread
To maximize the nutritional benefits and manage the glycemic impact:
- Pair with protein sources like eggs or natural nut butter to further reduce the glycemic impact
- Add healthy fats such as avocado or a small amount of cheese
- Enjoy as part of a balanced breakfast with a side of fresh fruits and vegetables
- Use as a base for open-faced sandwiches to reduce the overall carbohydrate content of your meal
## Considerations for Special Diets
While multigrain raisin bread can be a nutritious choice for many, those following very low-carb diets or who have diabetes should be mindful of portion sizes due to the 43.8g of net carbs per 100g serving. The presence of raisins increases the natural sugar content (13.5g), which contributes to the carbohydrate total.
# Conclusion
Toasted multigrain bread with raisins represents a moderate glycemic index option that provides substantial nutrition through its protein, fiber, and complex carbohydrates. When consumed in appropriate portions and as part of a balanced diet, it can be a healthy addition to your meal plan, particularly for breakfast or as a satisfying snack.
Remember that individual responses to foods vary, so monitoring your own blood glucose response is always recommended, especially for those with diabetes or insulin resistance.