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Bread: Glycemic Index

Everybody Loves Bread

 You and I both know breads taste great and those types of carbohydrates really are an important part of a healthy balanced diet. Bread contains essential nutrients but we must watch that serving size. Typically a serving size is one slice – learn to make open-faced sandwiches for lunch.


The trick is to make sure you eat a reasonable amount of low glycemic index bread such as whole wheat, rye, pumpernickel, sour dough, or five-grain. So let’s look at the GI index chart for breads that are good for us and will not harm our blood sugar levels.


·        Buckwheat Bread, GI value is 47

·        Oatbran Bread, GI value is 47

·        Pumpernickel Bread, GI value is 41

·        Rye Bread, GI value is 58

·        Wheat Bread, GI value is 53


All of these breads have two things in common… they are all made with whole grain flour, and they are all “low” on the blood sugar level. Now, that can’t be so hard to change in our everyday meals, can it?


Blood sugar levels are raised after eating foods containing sugars and starches; one of those foods is white bread – it has a relatively high glycemic index of 70. Choose cereals made of wheat or bran. Snack foods of chips, crackers or rice cakes must be replaced with raw vegetables


Cook pasta to the al dante state because overcooked pasta loses its low GI rating. Choose whole grain pasta and only one cup per serving. Along with your sensible choice of breads – you have a winner-meal-plan. How easy is it to choose a more healthy diet and avoid medications altogether? Congrats on your choice!


Esther Smith, author

Smith made the choice towards a healthier lifestyle and eliminated her cholesterol and blood pressure meds. Give it six months and you can too. For more information on this subject go to:

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