Multigrain Reduced Calorie & High Fiber Toasted Bread: A Glycemic Index Analysis
Are you looking for a bread option that won’t spike your blood sugar? Multigrain reduced calorie and high fiber toasted bread might be the perfect addition to your balanced diet. Let’s explore how this nutritious bread option fits into a glycemic-aware eating plan.
Glycemic Profile
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Multigrain reduced calorie and high fiber toasted bread has a Glycemic Index (GI) of 43, placing it in the low GI category. Foods with a GI below 55 are considered low GI, meaning they cause a slower, more gradual rise in blood sugar levels compared to high GI foods.
The Glycemic Load (GL) is 16.17, which falls into the medium range. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more complete picture of how a food affects blood sugar levels.
Nutritional Breakdown (per 100g serving)
- Calories: 228 kcal
- Protein: 9.79g
- Fat: 2.8g
- Total Carbohydrates: 49.4g
- Dietary Fiber: 11.8g
- Sugar: 5.09g
- Net Carbs: 37.6g
Why Choose Multigrain Reduced Calorie & High Fiber Toasted Bread?
This bread stands out from regular white bread for several reasons:
- Higher Fiber Content: With 11.8g of fiber per 100g serving, it provides approximately 42% of your daily fiber needs (based on a 28g daily recommendation).
- Moderate Protein: Nearly 10g of protein per serving helps increase satiety and stabilize blood sugar levels.
- Lower Glycemic Response: The low GI value means it’s digested and absorbed more slowly, preventing rapid spikes in blood glucose.
- Reduced Calories: At 228 calories per 100g, it offers fewer calories than many traditional bread options.
Who Benefits From This Bread Option?
- People with diabetes or pre-diabetes looking to manage blood sugar levels
- Those following a weight management plan
- Individuals seeking more dietary fiber
- Anyone consciously managing their carbohydrate intake
How To Incorporate It Into Your Diet
- Use as a base for open-faced sandwiches to reduce total carbohydrate intake
- Pair with protein-rich toppings like eggs, tuna, or nut butters to further reduce the glycemic impact
- Enjoy as toast with avocado for a balanced breakfast with healthy fats
- Use for French toast made with cinnamon and a sugar substitute for a lower-GI breakfast option
The Bottom Line
Multigrain reduced calorie and high fiber toasted bread represents a smarter carbohydrate choice for those monitoring their blood sugar levels or overall carbohydrate intake. Its low GI, substantial fiber content, and decent protein level make it a nutritionally superior alternative to regular bread products.
Remember that individual glycemic responses can vary, so monitoring your own body’s reaction to different foods remains the best approach for personalized nutrition.