Multigrain Roll: A Moderate GI Bread Option

Are you looking for a bread option that won’t spike your blood sugar? Multigrain rolls offer a nutritious alternative to white bread products with a moderate glycemic impact. Let’s explore why multigrain rolls might deserve a place in your balanced diet.

Glycemic Information

Multigrain rolls have a Glycemic Index (GI) of 43, placing them in the low to moderate GI category. Foods with a GI below 55 are generally considered low glycemic options that cause a slower, more gradual rise in blood sugar levels.

With a Glycemic Load (GL) of 17.54 per 100g serving, multigrain rolls have a moderate impact on blood sugar when consumed in typical portions. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates.

Nutritional Profile

A 100g serving of multigrain roll provides:

• Calories: 263
• Protein: 9.6g
• Fat: 6g
• Total Carbohydrates: 44.6g
• Fiber: 3.8g
• Sugar: 6.25g
• Net Carbs: 40.8g

Health Benefits of Multigrain Rolls

Fiber Content: With 3.8g of fiber per 100g serving, multigrain rolls contribute to your daily fiber intake, supporting digestive health and helping to maintain steady blood sugar levels.

Protein Source: Providing 9.6g of protein per serving, multigrain rolls offer more protein than many other bread options, helping you feel satisfied longer.

Complex Carbohydrates: The carbohydrates in multigrain rolls are predominantly complex carbs that digest more slowly than simple sugars, providing sustained energy.

How to Include Multigrain Rolls in a Low-GI Diet

• Pair with protein and healthy fats to further reduce the glycemic impact of your meal
• Use as a base for open-faced sandwiches to reduce the total carbohydrate content
• Choose multigrain rolls over white bread options when available
• Pay attention to portion size—a smaller roll will have less impact on blood sugar

Bottom Line

Multigrain rolls represent a more blood sugar-friendly option in the bread category with a moderate GI of 43. Their higher fiber content and more complex carbohydrate profile make them a better choice than white bread products for those monitoring their glycemic response.

Remember that individual responses to foods can vary, and the glycemic impact of a food depends not only on its GI but also on portion size and what you eat alongside it.