Roll, White, Soft: A Detailed Glycemic Index Analysis

When it comes to bread options, the classic white soft roll is a popular choice for sandwiches and meals worldwide. Let’s take a closer look at this common bread product and understand its impact on blood sugar levels and overall nutritional profile.

Glycemic Index and Glycemic Load

The white soft roll has a Glycemic Index (GI) of 70, which places it in the high GI category. Foods with a GI above 70 are considered high, those between 56-69 are medium, and those below 55 are low.

With a Glycemic Load (GL) of 33.81, this bread option has a significant impact on blood sugar levels. For reference:

• GL of 20 or more is considered high
• GL of 11-19 is medium
• GL of 10 or less is low

This high GL indicates that consuming a white soft roll can cause a substantial spike in blood glucose levels, making it a food to be mindful of for those monitoring their blood sugar.

Nutritional Breakdown per 100g Serving

• Calories: 279
• Protein: 9.77g
• Fat: 3.91g
• Carbohydrates: 50.1g
• Fiber: 1.8g
• Sugar: 7.28g
• Net Carbs: 48.3g

What This Means For Your Diet

The white soft roll is primarily a carbohydrate-rich food, with over 50g of carbs per 100g serving. The relatively low fiber content (1.8g) contributes to its high glycemic index, as fiber typically helps slow down carbohydrate digestion and subsequent glucose release into the bloodstream.

With nearly 10g of protein, it does offer some nutritional value beyond carbohydrates. However, the high net carb content (48.3g) makes this a food to consume in moderation, especially for those following low-carb diets or managing diabetes.

Better Alternatives

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

• Whole grain rolls (higher in fiber)
• Sourdough bread (fermentation process lowers GI)
• Rye bread (typically has a lower GI than white bread)
• Pumpernickel bread (one of the lowest GI bread options)

Serving Suggestions

To reduce the overall glycemic impact when consuming white soft rolls:

• Pair with protein sources like lean meat or eggs
• Add healthy fats such as avocado
• Include fiber-rich vegetables to slow digestion
• Consider smaller portion sizes

Conclusion

While the white soft roll is a convenient and popular bread choice, its high glycemic index and glycemic load make it a food to enjoy mindfully, especially for those monitoring blood sugar levels. Understanding its nutritional profile can help you make informed decisions about how it fits into your overall dietary pattern.