French or Vienna Roll: A High Glycemic Index Bread Option
Are you monitoring your blood sugar levels or following a low glycemic diet? Understanding the glycemic impact of common foods like the French or Vienna roll can help you make informed dietary choices. Let’s explore this popular bread option and its nutritional profile.
Glycemic Index and Load
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
The French or Vienna roll has a glycemic index (GI) of 95, which places it very high on the glycemic scale. Foods with a GI above 70 are considered high glycemic foods that cause rapid spikes in blood sugar levels.
With a glycemic load of 47.22, this bread product has a substantial impact on blood glucose. For comparison, a glycemic load above 20 is considered high.
Nutritional Profile
A standard 100g serving of French or Vienna roll provides:
- Calories: 272 kcal
- Protein: 10.8g
- Fat: 2.42g
- Carbohydrates: 51.9g
- Fiber: 2.2g
- Sugar: 4.62g
- Net Carbs: 49.7g
Health Implications
The high GI and glycemic load of French or Vienna rolls make them a less ideal choice for individuals with diabetes, insulin resistance, or those trying to manage their blood sugar levels. The refined flour used in these rolls causes rapid digestion and quick conversion to glucose in the bloodstream.
Better Alternatives
If you enjoy bread products but want lower glycemic options, consider:
- Whole grain or pumpernickel bread (GI: 45-55)
- Sourdough bread (GI: 50-55)
- Multigrain bread with visible seeds and grains (GI: 40-50)
How to Include in Your Diet
If you still want to enjoy a French or Vienna roll occasionally:
- Pair it with protein and healthy fats to slow down digestion
- Consume a smaller portion size
- Eat it as part of a balanced meal with vegetables
- Consider it an occasional treat rather than a dietary staple
Conclusion
While delicious, the French or Vienna roll has one of the highest glycemic indexes among bread products. With its high carbohydrate content and minimal fiber, it can cause significant blood sugar spikes. For those concerned about glycemic response, exploring lower GI bread alternatives or moderating portion sizes would be beneficial.
Remember that individual responses to foods can vary, and the overall composition of your meal plays a significant role in the glycemic response. Always consult with a healthcare provider for personalized dietary advice, especially if you have diabetes or other metabolic concerns.