Bread - A Low Glycemic Index Food?
With all the hype on low-carbohydrate diets lately, it is appropriate that attention be directed towards the Glycemic Index. The focus is on making better choices in terms of carbohydrate-rich foods, not on eliminating carbohydrates.
The Glycemic Index is a scale that ranks carbohydrate-rich foods, such as bread, according to how much they raise blood sugar values after consuming them compared to glucose or white bread. Using the Glycemic Index to choose foods is one part of a healthy eating plan that can complement Canada's Food Guide to Healthy Eating, published by Health Canada, or the Good Health Eating Guide, published by the Canadian Diabetic Association. Regularly choosing foods with a lower Glycemic Index helps control blood sugar and cholesterol as well as appetite, and may lower the risk of getting heart disease and type 2 diabetes.
Foods that are richer in fiber content generally have a lower glycemic index, however, other factors also come into play, such as digestibility, so the scale is somewhat complex. For a complete table, refer to the American Journal of Clinical Nutrition source cited below.
How To Choose Bread with a Lower Glycemic Index:
The following ingredients would lower the Glycemic Index of a bread below that of white bread:
- stone ground whole wheat or whole grain flour, whole wheat flour, rye flour, pumpernickel, whole grains, rolled oats, or other rolled grains, oat or wheat bran.
Ingredients that would elevate the Glycemic Index of a bread include:
- sugar, honey or other sweets and refined flour such as white flour.
By checking the list of ingredients on food packaging, one can make healthier choices. The ingredients appearing near the beginning of the list are present in the largest quantities. For example, a better choice would have a whole grain flour listed first as opposed to refined white flour.
Remember that a combination of low and high Glycemic Index ingredients or foods can result in a medium Glycemic Index food or meal which is acceptable. Eating bread with other foods that are low in carbohydrate content such as nut spreads, meats, cheese, butter or margarine results in an overall lower Glycemic Index - no ingredients or foods need to be avoided at all times.
So when you are concerned about your diet, and carbohydrates, you don't always have to be concerned about your bread. Eat Healthy!
See references below:
References: "The Glycemic Index", Canadian Diabetes Association, 2002, www.diabetes.ca (1-800-226-8464)
Foster-Powell K., Holt S H A., Brand-Miller J C., International table of glycemic index and glycemic load values: 2002, Am J Clin Nutr. 2002;76:5 -56. www.diabetes.ca
Written by Judy Campbell-Gordon, Registered Dietician
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