Bread, Reduced Calorie and/or High Fiber, White or NFS
Understanding the Glycemic Impact of Reduced Calorie Bread
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Reduced calorie and high fiber white bread offers a popular alternative for those monitoring their calorie intake while still enjoying bread products. This post examines the glycemic impact and nutritional profile of this dietary staple.
Glycemic Profile
Glycemic Index (GI): 68 – This places it in the medium GI range, meaning it causes a moderate rise in blood glucose compared to pure glucose.
Glycemic Load (GL): 23.53 – This is considered a high glycemic load, indicating that a typical serving will have a significant impact on blood sugar levels despite its “reduced calorie” marketing.
Nutritional Information (per 100g serving)
- Calories: 207
- Protein: 8.7g
- Fat: 2.5g
- Total Carbohydrates: 44.3g
- Dietary Fiber: 9.7g
- Sugar: 4.76g
- Net Carbs: 34.6g
Health Benefits and Considerations
The notable fiber content of 9.7g per 100g serving makes this bread option stand out from traditional white bread. This higher fiber content offers several benefits:
- Improved digestive health
- Enhanced feeling of fullness, potentially aiding weight management
- Slower absorption of carbohydrates, which can help moderate blood sugar spikes
- Support for healthy cholesterol levels
Who Should Consider This Bread Option?
Reduced calorie and/or high fiber white bread may be appropriate for:
- Individuals looking to increase their dietary fiber intake
- Those wanting a more satiating bread option than regular white bread
- People monitoring calorie intake but not following strict low-carb diets
Who Should Exercise Caution
Despite its “reduced calorie” description, this bread still carries a significant glycemic load and carbohydrate content. The following groups may need to limit consumption:
- People with diabetes or insulin resistance
- Those following strict low-carbohydrate or ketogenic diets
- Individuals with specific blood sugar management concerns
Practical Tips for Consumption
To mitigate the glycemic impact of this bread:
- Pair it with protein and healthy fats to lower the overall meal GI
- Consider smaller portion sizes
- Opt for this bread at breakfast or lunch rather than dinner to give your body time to process the carbohydrates
- Monitor your individual blood glucose response if you have diabetes
Conclusion
Reduced calorie and/or high fiber white bread offers a nutritional middle ground between traditional white bread and whole grain varieties. With its moderate glycemic index but high fiber content, it represents an improvement over standard white bread. However, the relatively high glycemic load means portion control remains important for those monitoring blood sugar levels.