Roast Beef Sandwich on White Bread with Cheese: A Detailed Glycemic Index Analysis
Looking for information about how a classic roast beef sandwich affects your blood sugar? Today we’re analyzing the glycemic impact and nutritional profile of a roast beef sandwich on white bread with cheese, a popular lunch option for many.
Glycemic Index and Load
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This sandwich has a relatively high glycemic index of 69.2, placing it in the high GI category (which includes foods with GI values above 55). Foods with higher GI values tend to raise blood glucose more quickly than foods with lower GI values.
The glycemic load is 14.95, which falls in the medium range. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving us a better picture of how this food might affect blood sugar levels in a typical serving.
Nutritional Breakdown per 100g
- Calories: 219 kcal
- Protein: 14.9g
- Fat: 7.44g
- Carbohydrate: 22.6g
- Fiber: 1g
- Sugar: 2.88g
- Net Carbs: 21.6g
What This Means For Your Blood Sugar
With its high GI and moderate glycemic load, this sandwich can cause a relatively rapid rise in blood sugar levels. This is primarily due to the white bread, which is a refined carbohydrate that digests quickly. The protein from the roast beef and fat from the cheese help slow digestion somewhat, but not enough to significantly lower the overall glycemic impact.
Healthier Alternatives
If you’re monitoring your blood sugar or following a low-glycemic diet, consider these modifications:
- Swap white bread for whole grain bread to increase fiber and lower the GI
- Add extra vegetables like lettuce, tomatoes, and onions to increase fiber and nutrients
- Consider using less bread (open-faced sandwich) or a lower-carb wrap alternative
- Include healthy fats like avocado which can help slow carbohydrate absorption
Who Should Be Cautious
- People with diabetes or insulin resistance
- Those following low-glycemic diets
- Individuals working on weight management
The Bottom Line
A roast beef sandwich on white bread with cheese offers good protein but comes with a relatively high glycemic impact. The nutritional profile is decent overall with nearly 15g of protein per 100g, making it a filling option, but the white bread significantly increases its glycemic index.
For those monitoring blood sugar levels, enjoying this sandwich occasionally rather than regularly is advisable, or consider the healthier modifications suggested above to reduce its glycemic impact while still enjoying this classic lunch option.