Reduced Calorie and High Fiber White Bread (Toasted): A Glycemic Index Analysis

Looking for a healthier bread option with better glycemic properties? Today we’re examining reduced calorie and/or high fiber white bread in its toasted form. This popular bread alternative offers nutritional benefits while still providing that classic bread taste and texture many people enjoy.

Glycemic Impact Overview

Glycemic Index (GI): 68

This bread falls into the medium-high glycemic index range. While not as low as some whole grain options, it’s still an improvement over traditional white bread varieties which typically have higher GI values.

Glycemic Load (GL): 25.84

The glycemic load takes into account both the quality (GI) and quantity of carbohydrates. At 25.84, this toasted bread has a medium-high glycemic load, meaning it will have a moderate impact on blood sugar levels when consumed in the standard serving size.

Nutritional Profile (per 100g serving)

• Calories: 227
• Protein: 9.56g
• Fat: 2.75g
• Total Carbohydrates: 48.7g
• Dietary Fiber: 10.7g
• Sugar: 5.23g
• Net Carbs: 38g

Why Consider This Bread Option?

This reduced calorie white bread offers several advantages over standard white bread:

• Higher Fiber Content: With 10.7g of fiber per 100g serving, this bread provides significant dietary fiber – about 38% of the daily recommended intake for most adults.
• Reduced Calories: At 227 calories per 100g, it offers fewer calories than many traditional bread options.
• Good Protein Source: Nearly 10g of protein per serving helps contribute to satiety and balanced nutrition.
• Lower Net Carbs: For those monitoring carbohydrate intake, the 38g of net carbs represents the impact-making carbohydrates after subtracting fiber.

Who Might Benefit From This Bread?

• Individuals looking to increase their fiber intake
• People seeking modest calorie reduction without giving up bread
• Those who prefer the taste and texture of white bread but want improved nutritional value
• People monitoring their blood sugar who need better alternatives to regular white bread

Serving Suggestions

To further moderate the glycemic impact of this bread:

• Pair with protein sources like eggs, lean meats, or plant-based proteins
• Add healthy fats such as avocado or nut butters
• Include fiber-rich vegetables as toppings
• Consider smaller serving sizes for tighter glycemic control

Bottom Line

Reduced calorie, high-fiber white toast represents a middle-ground option in the bread category. While not as low-glycemic as some whole grain or specialty breads, it offers improved nutritional characteristics compared to conventional white bread, particularly in terms of fiber content and caloric density. For those unwilling to make the jump to whole grain bread, this makes a reasonable compromise that still delivers substantial nutritional benefits.

Remember, individual glycemic responses can vary, so personal monitoring is always recommended if you have specific blood sugar management goals.