Reduced Calorie and High Fiber White Bread with Fruit and Nuts – Toasted

Looking for a healthier bread option that’s still delicious? Reduced calorie white bread with fruits and nuts might be the perfect addition to your diet. This article explores its glycemic impact, nutritional profile, and how it fits into a balanced eating plan.

Glycemic Index and Load

Reduced calorie white bread with fruit and nuts (toasted) has a glycemic index (GI) of 68, placing it in the medium to high GI range. Foods with a GI above 55 can cause relatively faster increases in blood sugar levels.

The glycemic load (GL) is 30.74, which is considered high. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive measure of how a food affects blood sugar levels. A GL above 20 is generally considered high.

Nutritional Profile (per 100g serving)

• Calories: 244
• Protein: 8.6g
• Fat: 2.35g
• Total Carbohydrates: 54.9g
• Dietary Fiber: 9.7g
• Sugar: 15.9g
• Net Carbs: 45.2g

Health Benefits and Considerations

This bread variety offers several nutritional advantages compared to regular white bread:

• High Fiber Content: With 9.7g of fiber per 100g serving, this bread provides significantly more fiber than standard white bread, supporting digestive health and potentially helping with blood sugar management.
• Added Nutrients: The inclusion of fruits and nuts enhances the nutritional profile, adding vitamins, minerals, and healthy fats.
• Moderate Protein: Contains 8.6g of protein per serving, which can contribute to satiety and muscle maintenance.

Who Should Consider This Bread Option?

This bread variety may be suitable for:

• People looking to increase their fiber intake
• Those who enjoy white bread but want a more nutritious alternative
• Individuals who appreciate added flavor and texture from fruits and nuts

However, despite being a “reduced calorie” option, it still contains 244 calories per 100g and has a relatively high glycemic load. People with diabetes or those closely monitoring their blood sugar should consume it in moderation and consider pairing it with protein or healthy fats to reduce the overall glycemic impact.

Serving Suggestions

• Toast and top with avocado for a balanced breakfast
• Use for open-faced sandwiches with lean protein
• Enjoy as a side with vegetable soup for a fiber-rich meal

While this bread offers nutritional advantages over regular white bread, it’s still important to consider portion sizes and how it fits into your overall dietary pattern, especially if you’re monitoring blood glucose levels.