Bread, Dough, Fried – A Glycemic Index Analysis

Are you curious about how fried bread dough affects your blood sugar levels? Today we’re taking a deep dive into this popular food item to understand its glycemic impact and nutritional profile.

Glycemic Index and Glycemic Load

Fried bread dough has a Glycemic Index (GI) of 66, placing it in the medium-high GI range. Foods with a GI between 56-69 are considered medium GI foods, meaning they cause a moderate rise in blood glucose levels compared to pure glucose.

More importantly, this food has a Glycemic Load (GL) of 28.71, which is considered high. While GI tells us how quickly a food raises blood sugar, GL takes into account the amount of carbohydrates in a serving, giving us a more accurate picture of a food’s real-world impact on blood glucose levels.

Nutritional Breakdown per 100g Serving

• Calories: 384 kcal
• Protein: 9.36g
• Fat: 18.8g
• Carbohydrates: 45g
• Fiber: 1.5g
• Sugar: 3.55g
• Net Carbs: 43.5g

What This Means for Your Diet

With a high glycemic load of 28.71 and significant net carbs (43.5g per serving), fried bread dough can cause substantial blood sugar spikes. This makes it a food that should be consumed in moderation, especially for those monitoring blood glucose levels or managing conditions like diabetes.

The relatively high fat content (18.8g) combined with the high carbohydrate load makes this a calorie-dense food at 384 calories per 100g serving. While it does provide some protein (9.36g), the fiber content is relatively low at just 1.5g.

Healthier Alternatives

If you enjoy bread products but want lower glycemic options, consider:

• Whole grain breads (GI typically 45-55)
• Sourdough bread (GI typically 50-55)
• Pumpernickel bread (GI typically 40-45)
• Flatbreads made with barley or oat flour

Bottom Line

Fried bread dough is a food that should be consumed mindfully, particularly for those concerned with blood sugar management. Its medium-high GI and high GL indicate that it can cause significant blood glucose fluctuations. As with many traditional foods, it’s best enjoyed occasionally rather than as a dietary staple.

Remember that individual responses to foods can vary, and factors such as what you eat along with fried bread dough can impact how it affects your blood sugar levels.