Bread, Sunflower Meal – A Moderately Glycemic Option

Sunflower meal bread offers a nutritious alternative to traditional bread options, combining the wholesome goodness of sunflower seeds with bread’s familiar texture and taste. Let’s explore the glycemic impact and nutritional profile of this interesting bread variety.

Glycemic Index and Load

Sunflower meal bread has a Glycemic Index of 57, placing it in the medium GI category. Foods with a GI between 56-69 are considered moderate glycemic options, causing a more gradual rise in blood sugar compared to high GI foods.

The Glycemic Load of this bread is 25.82 per 100g serving, which is considered high. While the GI is moderate, the relatively high carbohydrate content contributes to this elevated GL value.

Nutritional Profile per 100g

• Calories: 306 kcal
• Protein: 11.2g
• Fat: 8.23g
• Carbohydrates: 48g
• Fiber: 2.7g
• Sugar: 3.1g
• Net Carbs: 45.3g

Health Benefits and Considerations

Sunflower meal bread provides several nutritional advantages:

• Protein Content: With 11.2g of protein per 100g, this bread offers more protein than many traditional white breads, helping with satiety and muscle maintenance.
• Healthy Fats: The 8.23g of fat comes partially from sunflower seeds, which contain beneficial polyunsaturated fats.
• Moderate Fiber: The 2.7g of fiber contributes to digestive health, though this is lower than some whole grain breads.

Who Should Consider Sunflower Meal Bread?

This bread may be suitable for:

• People looking to diversify their bread options
• Those seeking slightly more protein in their bread
• Individuals who enjoy the nutty flavor of sunflower seeds

However, the relatively high glycemic load means portion control remains important, especially for those with diabetes or insulin resistance.

Serving Suggestions

To reduce the glycemic impact:

• Pair with protein and healthy fats like avocado or nut butter
• Consider smaller portions (50g instead of 100g)
• Include it as part of a balanced meal with non-starchy vegetables

Conclusion

Sunflower meal bread offers a moderate glycemic option with additional nutritional benefits from the inclusion of sunflower seeds. While its glycemic load is somewhat high due to its carbohydrate content, the additional protein and healthy fats make it a more balanced choice than many conventional breads. As with all carbohydrate-rich foods, portion control and pairing with other food groups remains key to managing blood sugar response.