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Breads Glycemic Index
Making Better Decisions


Breads are packed with energy in the form of carbohydrates. This means that even though the glycemic index may be reasonable, the glycemic load could still be quite high resulting in high blood glucose levels. The trick is to make sure you eat a reasonable amount of a low GI bread; with this knowledge you will have much better tomorrows.


If you can’t seem to lose some of the extra weight you are carrying, you may blame some of this on the types of bread you are eating. Breads definitely have a personality – and the whole grain with about 2g of fiber per slice takes the blue ribbon. Breads that are 100 percent stone-ground are also low-GI breads. Stone-ground flour is coarser and retains more of the natural bran coating – slow digestion is the result; and that’s what we are after.


Bread snacks and muffins typically are high-GI. Generally speaking, the fluffier the bread, the greater the adverse effect on blood glucose levels. Diets rich in low-fiber white flour are believed to be contributing to impaired glucose tolerance, insulin insensitivity and many digestive disorders. Obviously, weight gain is the lesser of evils caused by this type of Western diet.


Breads have been a staple since prehistoric times – made from grains that have been ground into flour or meal, moistened and kneaded into a dough, and then baked. Unleavened flat breads have been eaten since Neolithic times. Bread is high in complex carbohydrates and a good source of B vitamins. Whole grain breads are higher in protein, have twice the fiber, and generally have more vitamins and minerals than white bread.


Pumpernickel bread by comparison has a glycemic index value of 41 and this is in the low range… an occasional no brainer as your choice for lunch or dinner. White bread has been absent from my home for about five years now, and with so many new varieties being baked at our local market – selecting bread for the week is as much fun as choosing our veggies and seafoods.


Whole grain breads, packed with carbohydrates and slow to digest is the goal we all should aim for when considering the glycemic effects of what we eat. I am surprised to read the priorities of most people run something like: God, family, workplace, health & fitness. Put the latter choice at the top and you will give more to God, family and your workplace because you will have more to give. Start with whole grain bread with your most important meal of the day. Energize yourself.


Esther Smith, author

Smith believes in thriving – not just surviving but it requires a fierce mindset to change your diet. For more on health nutrition, go here:

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