White Hoagie and Submarine Rolls: A Glycemic Index Guide
White hoagie and submarine rolls are popular bread options for sandwiches and subs across America. While they make for a delicious meal base, it’s important to understand their nutritional profile and glycemic impact if you’re monitoring your blood sugar levels.
Glycemic Index and Load
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The white hoagie roll has a Glycemic Index (GI) of 73, which places it in the high GI category. Foods with a GI above 70 are considered high, causing a more rapid rise in blood glucose levels.
With a Glycemic Load (GL) of 35.26, this bread has a substantial impact on blood sugar levels. The GL takes into account both the quality (GI) and quantity of carbohydrates, and anything above 20 is considered high.
Nutritional Breakdown (per 100g serving)
- Calories: 279
- Protein: 9.77g
- Fat: 3.91g
- Total Carbohydrates: 50.1g
- Dietary Fiber: 1.8g
- Sugar: 7.28g
- Net Carbs: 48.3g
What This Means for Your Diet
The white hoagie roll is primarily a carbohydrate-rich food with moderate protein and low fat content. The high carbohydrate content (50.1g per 100g) combined with relatively low fiber (1.8g) contributes to its high GI value.
Tips for Balancing Your Meal
If you enjoy submarine sandwiches but want to minimize blood sugar spikes, consider these strategies:
- Pair your sandwich with protein and healthy fats to slow digestion
- Add extra vegetables for fiber
- Consider a smaller portion size
- Look for whole grain alternatives which typically have lower GI values
- Eat your sandwich as part of a balanced meal
Bottom Line
White hoagie and submarine rolls can be enjoyed occasionally, but their high glycemic index and load make them less ideal for regular consumption if you’re watching your blood sugar levels. Those with diabetes or insulin resistance may want to choose lower GI bread alternatives or adjust portion sizes accordingly.
Remember that the overall composition of your meal matters more than individual foods, so focus on balance and moderation when incorporating these rolls into your diet.