Fruit Bread: A Delicious Treat with Moderate Glycemic Impact

Fruit bread is a popular choice for breakfast or an afternoon snack, combining the comforting texture of bread with sweet fruit pieces. But how does it measure up in terms of glycemic impact and nutritional value? Let’s explore the details.

Glycemic Index and Glycemic Load of Fruit Bread

Fruit bread has a Glycemic Index (GI) of 57.9, placing it in the moderate GI range. Foods with a GI between 56 and 69 are considered moderate, meaning they cause a more gradual rise in blood sugar compared to high GI foods.

The Glycemic Load (GL) is 26.69 for a 100g serving. This is considered high, as any GL above 20 is classified as high. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more complete picture of how a food affects blood glucose levels.

Nutritional Profile of Fruit Bread (100g serving)

• Calories: 374 kcal
• Protein: 6.01g
• Fat: 18.1g
• Carbohydrates: 47.3g
• Fiber: 1.2g
• Sugar: 25.2g
• Net Carbs: 46.1g

Understanding the Nutritional Impact

Fruit bread is relatively high in calories at 374 kcal per 100g serving. It contains a moderate amount of protein (6.01g) and a significant amount of fat (18.1g), which may come from ingredients like eggs, butter, or oil used in the baking process.

The carbohydrate content is substantial at 47.3g per serving, with over half of those carbs (25.2g) coming from sugars. This high sugar content contributes to the bread’s moderate GI and high GL values. The fiber content is relatively low at 1.2g, resulting in high net carbs of 46.1g.

Who Should Be Cautious with Fruit Bread?

Due to its high GL and substantial sugar content, fruit bread should be consumed in moderation, especially by:

• People with diabetes or insulin resistance
• Individuals following a low-carb diet
• Those managing their weight
• People with blood sugar regulation issues

Healthier Ways to Enjoy Fruit Bread

If you enjoy fruit bread but want to minimize its glycemic impact:

• Consume smaller portions (50g instead of 100g)
• Pair it with protein sources like Greek yogurt or a boiled egg
• Include healthy fats such as a thin spread of almond butter
• Choose homemade versions with less added sugar and more whole grains
• Consider it an occasional treat rather than a daily staple

The Bottom Line

Fruit bread can be a delicious treat, but its high GL, sugar content, and calories make it best suited for occasional consumption rather than as a dietary staple for those monitoring their blood sugar or weight. When possible, opt for whole grain versions with natural fruit and less added sugar for a healthier alternative.