Multigrain Bread (Reduced Calorie/High Fiber): A Lower GI Option

Looking for a bread option that won’t spike your blood sugar? Multigrain reduced calorie and/or high fiber bread might be the perfect choice for your balanced diet. With its moderate glycemic index and impressive nutritional profile, this bread variety deserves a spot in your healthy eating plan.

Glycemic Impact

Glycemic Index (GI): 43

This multigrain bread falls into the low glycemic index category (under 55), making it a smart choice for those monitoring their blood sugar levels. The lower GI means this bread releases glucose into the bloodstream more gradually than white or even some whole wheat breads.

Glycemic Load (GL): 14.71

The glycemic load, which accounts for both the quality (GI) and quantity of carbohydrates, presents a moderate value. This indicates that a standard serving won’t cause dramatic blood sugar fluctuations.

Nutritional Breakdown (per 100g serving)

• Calories: 207
• Protein: 8.91g
• Fat: 2.55g
• Total Carbohydrates: 44.9g
• Dietary Fiber: 10.7g
• Sugar: 4.63g
• Net Carbs: 34.2g

Health Benefits

The standout feature of this bread is its impressive fiber content (10.7g per 100g). This high fiber content contributes to:

• Slower carbohydrate absorption, helping maintain steady blood sugar levels
• Increased satiety, helping you feel full longer
• Improved digestive health
• Lower cholesterol levels

Additionally, with nearly 9g of protein per serving, this bread provides more sustained energy than many regular bread varieties.

How Does It Compare?

Compared to white bread (which typically has a GI of 70-75), this multigrain reduced-calorie option is significantly gentler on blood sugar levels. Even compared to regular whole wheat bread (GI around 60), this bread offers better glycemic control.

Practical Tips

• Pair this bread with protein sources like eggs or turkey to further reduce the glycemic impact of your meal
• Toast it slightly to enhance flavor without significantly changing its glycemic properties
• Use as a base for open-faced sandwiches to reduce the overall carbohydrate content of your meal
• Check labels carefully, as nutritional content can vary between brands

Bottom Line

Multigrain reduced calorie/high fiber bread represents an excellent choice for anyone looking to manage blood sugar levels while still enjoying bread as part of their diet. Its combination of low GI, high fiber, and good protein content makes it nutritionally superior to many conventional bread options. Whether you’re diabetic, pre-diabetic, or simply focused on stable energy levels throughout your day, this bread deserves consideration in your meal planning.