Bread, Black, Toasted: Glycemic Index & Nutritional Benefits
Black bread, when toasted, is a popular choice for many breakfast tables and sandwich options worldwide. Let’s explore its glycemic impact and nutritional profile to help you make informed dietary choices.
Glycemic Index & Load
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Black toasted bread has a Glycemic Index (GI) of 76, which places it in the high GI category. Foods with a GI above 70 are considered to cause a relatively rapid rise in blood glucose levels.
The Glycemic Load (GL) is 34.28, which is also considered high. This suggests that consuming black toasted bread may cause a significant impact on blood sugar levels due to both its GI value and carbohydrate content.
Nutritional Profile (per 100g serving)
- Calories: 275 kcal
- Protein: 9.56g
- Fat: 3.41g
- Carbohydrates: 52.2g
- Fiber: 7.1g
- Sugar: 0.58g
- Net Carbs: 45.1g
Health Considerations
Black toasted bread offers a considerable amount of fiber (7.1g per 100g), which is beneficial for digestive health and may help moderate the blood sugar response somewhat, despite its high GI value.
The protein content of 9.56g per serving makes it more satiating than some other bread varieties, potentially helping with hunger management throughout the day.
Who Should Be Cautious?
- People with diabetes should monitor their portion sizes carefully due to the high GI and GL values
- Those on low-carb diets may want to limit consumption as it contains 52.2g of carbohydrates per 100g serving
- Individuals monitoring blood sugar levels might consider pairing this bread with protein or healthy fats to reduce the overall glycemic response
Healthier Consumption Tips
- Consider smaller portions to reduce the glycemic load
- Pair with protein sources or healthy fats to slow down the absorption of carbohydrates
- Opt for thinner slices to reduce the overall carbohydrate content per serving
- Compare with other bread varieties that might have lower GI values if blood sugar management is a priority
Conclusion
Black toasted bread has a high glycemic index and load, suggesting a significant impact on blood sugar levels. However, it does offer nutritional benefits such as a notable fiber content and decent protein levels. As with many foods, moderation and mindful pairings with other food groups can help incorporate this bread into a balanced diet, especially for those who need to manage their blood glucose levels.