Wheat or Cracked Wheat Roll – GI and Nutritional Analysis

Looking for information about wheat or cracked wheat rolls and how they affect your blood sugar? Today we’re examining this popular bread choice, including its glycemic index, nutritional profile, and what it means for your diet.

Glycemic Index and Load

The wheat or cracked wheat roll has a glycemic index of 71, which classifies it as a high-GI food. Foods with a GI above 70 can cause a more rapid rise in blood sugar levels.

With a glycemic load of 29.96, wheat rolls have a high impact on blood glucose. For reference, a GL above 20 is considered high, between 11-19 is medium, and 10 or less is low. This relatively high GL means that a serving of wheat rolls can significantly affect blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 273 kcal
• Protein: 8.6g
• Fat: 6.3g
• Carbohydrates: 46g
• Fiber: 3.8g
• Sugar: 1.63g
• Net Carbs: 42.2g

What This Means For Your Diet

Wheat or cracked wheat rolls provide substantial energy through their carbohydrate content, with 46g of total carbs per 100g serving. The moderate fiber content (3.8g) provides some digestive benefits but isn’t enough to significantly lower the glycemic impact.

With 8.6g of protein per serving, these rolls offer reasonable protein content for a grain product, contributing to muscle maintenance and satiety. The fat content is moderate at 6.3g, which adds to the caloric density.

Who Should Be Careful?

Due to the high GI and GL values, people with the following conditions should consume wheat or cracked wheat rolls in moderation:

• Diabetes (type 1 or type 2)
• Insulin resistance or prediabetes
• Those following a low-carb diet
• Individuals managing their weight

Healthier Alternatives

If you’re looking to reduce the glycemic impact of your bread choices, consider:

• Whole grain bread with visible seeds and grains
• Sourdough bread (fermentation reduces GI)
• Pumpernickel bread
• Bread with higher fiber content

Bottom Line

Wheat or cracked wheat rolls can be part of a balanced diet for most people, but portion control is important due to their high glycemic impact. Consider pairing them with protein, healthy fats, or fiber-rich foods to minimize blood sugar spikes and create more balanced meals.