Decoding the Glycemic Index of Breads
The glycemic index (GI) tells you how quickly a food raises your blood sugar. It’s scored on a scale of 0 to 100, with higher numbers indicating a faster rise in blood sugar. Knowing a food’s GI can be especially important if you’re managing diabetes or trying to keep your blood sugar levels stable for other health reasons.
Bread is a staple food around the world, and it comes in countless varieties. But not all breads are created equal, especially when it comes to their impact on blood sugar. Understanding the glycemic index of different breads is key for making informed choices about what you eat.
This article will explore the glycemic index of various types of breads, including:
- Refined white bread
- Whole grain bread
- Sourdough bread
- Gluten-free bread
- Flatbreads
Keep in mind that individual responses to food can vary, and this article is not a substitute for advice from a healthcare professional or registered dietitian.
The Classic: Refined Wheat Flour Bread
Refined wheat flour bread – you probably know it as white bread – is the kind most people grew up with. It’s made from wheat flour that’s had the bran and germ removed, leaving mostly starch. Bakers then add ingredients like yeast, water, and sometimes sugar and fat to make a soft, fluffy loaf.
While it’s easy to find and usually pretty cheap, white bread doesn’t have much fiber or many nutrients compared to other types of bread.
And it has a high glycemic index (GI) of around 100. That means it causes a quick spike in your blood sugar levels after you eat it. If you eat a lot of refined wheat flour bread on a regular basis, it can make it harder to manage your blood sugar and may hurt your overall health.
Alternative Flours: Ancient Grains
If you’re looking for a bread with a lower glycemic index, you may want to experiment with flours made from ancient grains.
Exploring ancient grain options
The term “ancient grains” refers to grains that have remained largely unchanged over the past several centuries. Examples include spelt, Khorasan (Kamut), and durum wheat. Compared to refined wheat flour, these grains tend to be more nutritious.
Spelt bread, for example, has a glycemic index of around 61.
Khorasan wheat (Kamut)
Khorasan wheat, often sold under the brand name Kamut, is known for its high protein and fiber content. This may affect your blood sugar levels differently than bread made from refined wheat flour.
Durum wheat
Durum wheat is commonly used to make pasta, but it’s also used in some types of bread. It may have a different impact on your blood sugar than bread made from all-purpose flour.
Back to Basics: The Whole Grain Option
If you’re looking for a bread that’s both tasty and relatively blood-sugar-friendly, you might want to consider whole grain bread.
What is whole grain bread?
A whole grain includes the bran, germ, and endosperm of the grain, which means you’re getting more of the nutrients that the grain has to offer. To be sure you’re getting a truly whole grain bread, check the ingredient list for “100% whole wheat” or another whole grain flour.
Nutritional benefits of whole grain bread
Whole grain bread offers a good source of fiber, vitamins, and minerals that you won’t find in more processed breads.
Glycemic index and blood sugar regulation
While it’s not considered a low-GI food, whole wheat bread has a moderate glycemic index of around 71. The fiber in whole wheat bread helps slow down the absorption of glucose, which can help you avoid a big blood sugar spike.
However, even with whole grain bread, it’s important to be mindful of portion sizes. Eating too much of any carbohydrate, even a complex one, can still affect your blood sugar levels.
To yeast, or not to yeast: Talking flatbread
Flatbreads, such as pita, naan, and tortillas, are made from flattened dough. They vary in ingredients and preparation methods.
Pita bread has a glycemic index of around 57, which puts it in the moderate range.
When it comes to flatbreads, there are a few things to think about as you choose which to eat.
Flour type
Whether a flatbread is made from whole wheat or refined flour can have a big impact on its GI. Flatbreads made from whole wheat flour typically have a lower GI than those made from refined flour.
Fillings and toppings
Be mindful of what you put in your flatbread, as well. Load it with high-fat meats and cheeses, and your blood sugar will likely spike. Instead, fill your flatbread with lean proteins, lots of veggies, and healthy fats to help balance the effects on your blood sugar.
Speaking of sourdough: the lockdown superstar
During the COVID-19 pandemic lockdowns, it seemed like everyone was baking sourdough bread. But it turns out that sourdough is more than just a tasty hobby — it may also be a smart choice for people watching their blood sugar.
The sourdough process
The special thing about sourdough bread is the fermentation process. The dough is fermented using lactic acid bacteria, which break down the carbohydrates in the flour.
Impact on glycemic index
Sourdough bread typically has a GI of around 53 or 54. Because it’s digested more slowly, it’s less likely to cause a sharp spike in your blood sugar.
Benefits of sourdough
Many people find sourdough bread easier to digest because the carbohydrates have been pre-digested by the lactic acid bacteria. These bacteria may also act as probiotics, supporting a healthy gut microbiome.
Factors affecting sourdough GI
The fermentation time and the type of flour used can both affect the glycemic index of sourdough bread. The longer the fermentation period, the lower the GI tends to be. Also, breads made with whole-grain flours will usually have a lower GI than those made with refined flours.
A popular choice: going gluten-free
More and more people are trying gluten-free diets, and that means there are now many different kinds of gluten-free breads on the market, made from ingredients like rice flour and tapioca starch. But the nutritional content of these breads can vary a lot.
The gluten-free bread landscape
Just like with regular breads, gluten-free breads can have high or low glycemic index values, depending on the ingredients used to make them. It’s a good idea to check the nutrition labels for added sugars and refined starches, which can raise the GI.
Healthier gluten-free choices
If you’re opting for gluten-free bread, look for breads made with whole-grain flours, like brown rice flour or oat flour. In general, these breads will offer more fiber than those made with refined flours.
As with all breads, make sure to check the nutrition label and choose breads that are high in fiber. Fiber can help slow down the absorption of sugar into your bloodstream, which can help keep your blood sugar levels stable.
A Final Note on Bread and Blood Glucose
Keep in mind that everyone responds differently to different kinds of bread. What spikes one person’s blood sugar may not affect another person at all. It’s important to pay attention to how your body reacts and experiment to find what works best for you.
Also, bread is just one small part of a healthy diet. Eating a wide variety of nutrient-rich foods is key.
If you’re concerned about bread and your blood sugar, consider talking to a registered dietician or certified nutritionist. They can give you personalized advice based on your individual needs and health goals.
To Conclude
We’ve explored the glycemic index (GI) of different types of bread and how they can affect your blood sugar levels. Remember that white bread tends to have a higher GI, while whole-grain and sourdough breads generally have a lower GI. However, it’s essential to remember that individual responses to bread can vary.
The information in this article should help you make informed choices about the bread you eat. Pay attention to serving sizes and consider the other foods you’re eating along with the bread.
Ultimately, managing your blood sugar is crucial for your overall health and well-being. By understanding the glycemic index of bread and how it affects you personally, you can make dietary choices that support your health goals.