Nut Bread: A Moderate Glycemic Index Option with Rich Nutritional Profile
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Nut bread offers a delicious alternative to regular bread while providing a substantial nutritional profile. Let’s explore its glycemic impact and nutritional benefits in detail.
Glycemic Index and Load
Nut bread has a moderate glycemic index of 57.9, placing it in the medium GI category. Foods with a GI between 56-69 are considered to have a moderate effect on blood sugar levels.
With a glycemic load of 28.08 per 100g serving, nut bread has a relatively high glycemic impact when consumed in standard portions. For individuals monitoring blood sugar levels, portion control may be advisable.
Nutritional Breakdown
A 100g serving of nut bread provides:
- Calories: 403 kcal
- Protein: 6.59g
- Fat: 20.1g
- Carbohydrates: 49.7g
- Fiber: 1.2g
- Sugar: 26g
- Net Carbs: 48.5g
Nutritional Benefits and Considerations
Nut bread’s significant fat content (20.1g per 100g) comes primarily from the nuts incorporated in the recipe. These fats are generally heart-healthy and can help promote satiety.
The relatively high sugar content (26g per 100g) contributes to its moderate glycemic index. This may be from added sugars or natural sugars from ingredients like dried fruits often found in nut breads.
With only 1.2g of fiber per 100g serving, nut bread offers less fiber than whole grain bread varieties. For increased fiber intake, consider pairing nut bread with high-fiber foods.
Who Should Consider Nut Bread?
- Individuals seeking more nutrient-dense bread alternatives
- Those looking for bread with healthy fats
- People who can tolerate moderate GI foods
Who Should Exercise Caution
- Diabetics should monitor portion sizes due to the high glycemic load
- Those on low-sugar diets should note the significant sugar content
- People with nut allergies should obviously avoid this bread variety
Serving Suggestions
To reduce the glycemic impact of nut bread, consider:
- Pairing with protein sources like cheese or nut butter
- Adding high-fiber vegetables when making sandwiches
- Consuming smaller portions as part of a balanced meal
Nut bread provides a flavorful alternative to conventional bread with additional nutritional benefits from incorporated nuts, though its moderate GI and high GL values suggest mindful consumption for those monitoring blood sugar levels.