Garlic Roll: A High Glycemic Index Bread Option

Garlic rolls are a popular bread choice served in many restaurants and homes, often accompanying pasta dishes or enjoyed as a side with soups and salads. While delicious, it’s important to understand how this food affects your blood sugar levels, especially if you’re monitoring your glycemic response.

Glycemic Index and Glycemic Load

The garlic roll has a Glycemic Index (GI) of 73, which places it in the high glycemic index category. Foods with a GI above 70 are considered high-GI foods, meaning they can cause a rapid spike in blood sugar levels.

More concerning is its Glycemic Load (GL) of 36.43, which is very high. While GI tells us how quickly a food raises blood sugar, GL factors in the carbohydrate content per serving, giving us a more practical measure of the food’s impact on blood sugar. A GL above 20 is considered high.

Nutritional Breakdown (per 100g serving)

• Calories: 309
• Protein: 10.8g
• Fat: 6.44g
• Total Carbohydrates: 51.9g
• Dietary Fiber: 2g
• Sugar: 5.53g
• Net Carbs: 49.9g

What This Means For Your Diet

With nearly 50g of net carbs per 100g serving, garlic rolls contribute significantly to your daily carbohydrate intake. The relatively low fiber content (only 2g) means these carbs are quickly digested and absorbed, explaining the high GI value.

For individuals managing diabetes, insulin resistance, or those following a low-carb diet, garlic rolls should be consumed with caution and in limited quantities. The high GL indicates that even a moderate portion will have a substantial impact on blood glucose levels.

Healthier Alternatives

If you enjoy bread products but need lower glycemic options, consider these alternatives:

• Whole grain or pumpernickel bread (GI: 45-55)
• Sourdough bread (GI: around 54)
• Sprouted grain bread (GI: around 55)
• Homemade garlic bread using lower GI bread options

How to Include Garlic Rolls in a Balanced Diet

If you choose to enjoy garlic rolls occasionally:

• Pair with protein and healthy fats to help slow down carbohydrate absorption
• Consume as part of a meal rather than alone as a snack
• Consider smaller portions (half a roll instead of a whole one)
• Balance your day’s meals to accommodate the higher carbohydrate content

Remember that individual glycemic responses can vary, and factors such as how the roll is prepared and what other foods are consumed with it can affect its impact on blood sugar levels.