Bread, Italian, Grecian, Armenian, toasted – Glycemic Index and Nutrition Profile

Today we’re examining a common item found in Mediterranean cuisines – toasted Italian, Grecian, and Armenian bread varieties. These traditional breads are popular accompaniments to meals but understanding their glycemic impact is important for those monitoring blood sugar levels.

Glycemic Index and Load

The toasted Mediterranean bread varieties we’re discussing today have a Glycemic Index (GI) of 73, which places them in the high GI category. Foods with a GI above 70 tend to cause a more rapid rise in blood glucose levels.

Perhaps more importantly, these breads have a Glycemic Load (GL) of 36.94, which is also considered high. While GI tells us how quickly a food raises blood sugar, GL accounts for both the quality and quantity of carbohydrates, providing a more complete picture of a food’s impact on blood glucose.

Nutritional Profile (per 100g serving)

• Calories: 285
• Protein: 10.4g
• Fat: 3g
• Total Carbohydrates: 52.9g
• Dietary Fiber: 2.3g
• Sugar: 5.15g
• Net Carbs: 50.6g

What This Means For Your Diet

The relatively high GI and GL values of toasted Mediterranean breads indicate they should be consumed mindfully, especially by individuals with diabetes or those following low-glycemic diets. The moderate protein content (10.4g per 100g serving) offers some nutritional benefit, but the low fiber content (only 2.3g) means these breads won’t provide the satiety and digestive benefits of higher-fiber alternatives.

Better Alternatives

If you enjoy these Mediterranean breads but want to reduce the glycemic impact, consider:

• Pairing with healthy fats like olive oil, which can slow digestion and reduce the overall glycemic impact
• Consuming smaller portions
• Choosing whole grain varieties when available
• Complementing with high-fiber vegetables

Bottom Line

Toasted Italian, Grecian, and Armenian breads can be enjoyed as part of a balanced diet, but their high glycemic index and load make them best suited for occasional consumption rather than daily staples for those monitoring blood sugar. Their relatively high carbohydrate content (52.9g per 100g) with modest fiber means they will have a significant impact on blood glucose levels.

Always consider your individual health goals and dietary needs when incorporating these traditional bread varieties into your meal planning.