Bread, White with Whole Wheat Swirl, Toasted – Glycemic Index and Nutrition Guide

Are you looking for a bread option that combines the taste of white bread with some of the nutritional benefits of whole wheat? White bread with whole wheat swirl might be a good option to consider, though its glycemic impact is important to understand.

Glycemic Impact of White Bread with Whole Wheat Swirl

This bread variety has a Glycemic Index (GI) of 70, which places it in the high GI category. Foods with a GI above 70 are considered high, meaning they can cause a rapid rise in blood sugar levels.

The Glycemic Load (GL) is 34.09 for a 100g serving, which is also considered high. Remember that GL takes into account both the quality (GI) and quantity of carbohydrates in a serving, providing a more complete picture of how a food affects blood sugar.

Nutritional Profile (per 100g serving, toasted)

• Calories: 301 kcal
• Protein: 12.4g
• Fat: 4.12g
• Carbohydrates: 53.4g
• Fiber: 4.7g
• Sugar: 5.65g
• Net Carbs: 48.7g

Is White Bread with Whole Wheat Swirl a Good Choice?

This bread offers a moderate amount of fiber (4.7g per 100g) compared to regular white bread, thanks to the whole wheat component. The protein content (12.4g) is also relatively good for a bread product.

However, the high GI and GL values indicate that this bread can cause significant blood sugar spikes, which may not be ideal for people managing diabetes or insulin resistance.

Healthier Alternatives

If you’re looking to manage blood sugar levels better, consider these lower-GI bread options:

• 100% whole grain bread
• Sourdough bread
• Pumpernickel bread
• Bread made with almond or coconut flour

Tips for Reducing Glycemic Impact

• Pair this bread with protein and healthy fats to slow down digestion
• Consider smaller portion sizes
• Toast lightly rather than heavily, as heavier toasting can increase the glycemic impact
• Eat as part of a balanced meal with vegetables and protein

Bottom Line

White bread with whole wheat swirl offers a compromise between white and whole wheat bread but still has a high glycemic impact. If you enjoy this type of bread but are concerned about blood sugar management, consider enjoying it in moderation as part of a balanced diet.

Always consult with a healthcare professional for personalized advice regarding your diet, especially if you have diabetes or other health conditions affected by blood sugar levels.