Glycemic Index of Whole Wheat Bread Compared to Refined Bread
Nutritional Value
What is the glycemic index?
The glycemic index is a numerical scale used to measure how quickly and how high foods cause increases in blood glucose levels. Foods with a low GI score tend to release glucose more slowly and steadily, while those with a high GI score cause a more rapid rise in blood glucose levels. Harvard Health provides a comprehensive list of glycemic index and glycemic load for over 100 foods, including information on fruits, vegetables, grains, and dairy products. Research has shown that consuming foods with a low glycemic index is associated with improved long-term health outcomes.
What nutrients does whole wheat bread provide?
Whole wheat bread is a nutritious food source that provides small amounts of iron, potassium, and B-vitamins. As indicated by Verywellfit.com, most whole wheat breads contain under 10% RDI of these nutrients. Many manufacturers choose to enrich or fortify their recipes with added vitamins and minerals. Lastly, if salt is added to the recipe, the bread will contain sodium as well.
What is a low-glycemic food?
Eating low-glycemic foods such as 100-percent stone ground whole wheat bread can be beneficial for people with diabetes, as these foods score 55 or less on the glycemic index. Mentioned in Medical News Today, white bread would score around 71. Foods that do not contain carbohydrates, such as meats and fats, do not have a GI score.
Calorie Count
What is mixed-grain bread?
Mixed-grain bread is an excellent low-GI carbohydrate option, as demonstrated by the recipe from USDA's ChooseMyPlate. As stated by the recipe, combining rye, cornmeal, whole wheat flour and regular flour will help you create a nutritious and delicious bread. Studies show that consuming whole grain products such as bread can reduce the risk of coronary heart disease.
What is the difference between the glycemic index and glycemic load of wheat and regular spaghetti?
The glycemic index and glycemic load of food can vary greatly depending on the type of food. For example, both whole grain spaghetti and spaghetti made from white flour have a low glycemic index (48 and 49, respectively), however whole wheat spaghetti has a medium glycemic load (14) while regular, white flour spaghetti has a high glycemic load (20), according to Verywell Health (Dec 13, 2022). This highlights the importance of considering both the glycemic index and glycemic load when choosing foods.
What is the caloric content of wheat bread?
Wheat bread is a high glycemic load (GL) food, with a GL of 34.3. Cited from glycemic-index.net, 100 grams of wheat bread contain 265.0 kcal (1109 kJ), 9.0 grams of proteins, 49.0 grams of carbohydrates, and 3.2 grams of fats. Wheat bread is commonly denser than other types of bread.
Fiber Content
Is wheat bread denser than other types of bread?
Wheat bread is a high glycemic load food, containing 265.0 kcal (1109 kJ), 9.0 grams of proteins, 49.0 grams of carbohydrates and 3.2 grams of fats per 100 grams. According to glycemic-index.net, wheat bread is made from wheat flour, water, and yeast and is usually denser than other types of bread.
Does eating white or whole wheat bread have similar glycemic responses?
The glycemic response of participants eating both white and whole wheat bread was similar, according to a study published on DrLamCoaching.com in 2020. This suggests that while highly processed refined foods may raise the bodys glycemic index more than less-processed foods, the overall effect may be negligible. It is important to note that individual responses to these foods may vary.
What are good and bad carbohydrates?
Good carbohydrates are found in whole grains and unprocessed foods like fruits and vegetables, while bad carbohydrates are usually found in processed foods with added sugars. Mentioned in Everyday Health, the three main types of carbohydrates are sugars, starches, and fiber, classified as "simple" or "complex" depending on their chemical makeup and how the body processes them. Examples of good carbs include 100 percent whole-wheat bread, while processed or refined sugars are typically added to foods like white bread. Eating a balanced diet with complex carbohydrates is recommended for optimal health.
Glycemic Load
What is the glycemic index of certain foods?
The complete list of glycemic index and glycemic load for more than 1000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller, published on Harvard Health in 2008. This article also lists the glycemic index for over 60 foods.
Why is mixed-grain bread a good choice for those on a low-glycemic diet?
Mixed-grain bread is a low-GI carbohydrate food that can be made by combining rye, cornmeal, whole wheat flour, and regular flour, according to the USDA's ChooseMyPlate recipe. This makes it a great choice for those following a low-glycemic diet. Research has shown that whole grain breads are linked to a lowered risk of type 2 diabetes.
What is the Glycemic Load?
The Glycemic Load is a measure of the quality and quantity of carbohydrates in a food, meal, or diet and is calculated by multiplying the Glycemic Index by the amount of carbohydrates in grams and dividing by 100. According to the Linus Pauling Institute, this helps to determine the impact of carbohydrates on blood sugar levels. Eating a low-glycemic load diet may help to reduce the risk of chronic diseases, such as diabetes and heart disease.
Carbohydrate Content
What is the glycemic index of bread?
The glycemic index of bread varies depending on the types of grains and refined sugars used in the baking process, with dark rye bread having the lowest score of 51. According to Glycemic Edge, the glycemic index scores for wheat bread, white bread, and sourdough are all higher. Studies have shown that whole grain breads tend to have a lower glycemic index than white bread.
The Glycemic Index (GI) of a food is measured by providing healthy volunteers with a test food containing 50g of carbohydrates, and a control food (white, wheat bread or pure glucose) containing the same amount of carbohydrates, on separate days. Linus Pauling Institute, on lpi.oregonstate.edu, provides data on the GI and Glycemic Load (GL) of various foods.
Is whole wheat bread healthier than white bread?
Whole wheat bread is not significantly healthier than white bread; both have a high glycemic index value of 71. According to Thoroughly Nourished Life, wheat is a contributing factor to the obesity epidemic, and multigrain bread typically only contains two to three different types of grains.
Fat Content
What bread has a higher glycemic index?
Foods with a high glycemic index are quickly turned into blood sugar, according to Harvard Health's research in 2021. White wheat bread has a glycemic index of 75 ± 2, while whole wheat/whole meal bread has a glycemic index of 74 ± 2. Eating foods with a low glycemic index can help regulate blood sugar levels and improve overall health.
Which is healthier: whole wheat flour or refined flour?
Whole wheat flour is a better choice than refined flour, as it has a lower glycemic index of 49. From The Health Site, whole wheat flour has a GI index of 49 and thus is not known to cause an increase in blood sugar levels, making it a better choice than refined flour. Eating whole grains has been linked to a lower risk of heart disease and diabetes.
What is the nutrient content of wheat bread?
Wheat bread is classified as a high glycemic load food, with GL of 34.3. As reported by the website Glycemic-Index.net, 100 grams of wheat bread contains 265.0 kcal, 9.0 grams of proteins, 49.0 grams of carbohydrates and 3.2 grams of fats. Wheat bread is typically denser than other types of bread.
Protein Content
What is the glycemic load of wheat bread?
Wheat bread is classified as a high glycemic load (GL) food, with a GL of 34.3 as reported by Glycemic-Index.net. It contains 265.0 kcal (1109 kJ) per 100 grams, 9.0 grams of proteins, 49.0 grams of carbohydrates and 3.2 grams of fats. Wheat bread is typically denser than other types of bread.
Which type of carbohydrates are better for maintaining a healthy diet?
Differentiating between good and bad carbohydrates is important for maintaining a healthy diet. As reported by Alicia Galvin, RD, the resident dietitian for Everyday Healths, complex carbohydrates such as 100 percent whole-wheat bread have a lower glycemic load, while simple carbohydrates like those found in candies, baked goods, and soda are quickly absorbed through the gut and can cause a spike in blood sugar levels. It is also important to consider net carbs when making food choices.
What effect did the addition of L-type inulin have on the IRWF formulation?
The addition of a 20% w/w substitution of L-type inulin to the IRWF formulation resulted in the lowest hydrolysis index, predicted Glycemic Index, and fructan loss content, positively influencing its nutritional value. This was reported by researchers from the Wiley Online Library on Sep 15, 2022. It has been well established that nutrition is key to a healthy lifestyle.
Sodium Content
Is multigrain bread healthier than white bread?
Multigrain bread containing whole grains is a healthier option than white bread, with a glycemic index of 41 compared to 70. As reported by the Glycemic Index Foundation?, multigrain bread containing some refined flour has a glycemic index of 66, still lower than white bread. Eating foods with a lower glycemic index can help reduce the risk of type 2 diabetes and heart disease.
What foods are low-glycemic?
Eating low-glycemic foods, such as 100-percent stone-ground bread, can be beneficial for those with diabetes, according to a study by Medical News Today in 2018. White bread would score around 71 on the glycemic index scale, while foods with no carbohydrates, such as meats and fats, do not have a GI score. Studies have shown that eating a healthy diet can help reduce the risk of developing diabetes.
What ingredients can reduce the glycemic index of wheat bread?
This study has successfully optimized wheat bread formulation to reduce its glycemic index, making it a more nutritious and healthier alternative. Published in Food Science & Nutrition in September 2022 by the Wiley Online Library, the study demonstrated that a combination of sodium hydroxide, potassium hydroxide, hydrochloric acid, sodium borohydride, parahydroxybenzoic acid, sodium acetate, acetic acid, maleic acid, and tris-maleate buffer can reduce the GI of wheat bread. The glycemic index is an important indicator of a food's potential to raise blood sugar levels.
Taste
What breads are best for maintaining blood sugar levels?
The glycemic index of bread varies depending on the types of grains and refined sugars used in the baking process. Care should be taken to select breads with a low GI value, as outlined on GlycemicEdge.com, in order to maintain an optimal blood sugar level. Studies have shown that consuming foods with a low glycemic index can help reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers.
Which type of bread is healthier?
Whole wheat bread is healthier than sourdough bread, according to WebJun's 2021 research. Whole wheat bread has fewer calories, carbohydrates, and sugars than sourdough bread, as well as containing more resistant starches, which are beneficial for health. It contains all the bran which makes it higher in resistant starch than sourdough bread.
Is whole wheat bread an unhealthy option for weight loss?
Whole wheat bread has a high glycemic index, similar to white bread, which makes it an unhealthy option for those looking to lose weight. From Thoroughly Nourished Life, a website dedicated to health and nutrition, both white bread and whole wheat bread have the same glycemic index value of 71 on a scale of 1 to 100. Wheat is a major contributor to the obesity epidemic, and multigrain bread typically contains only two to three different types of grains.
Texture
What type of bread has a low GI value?
The glycemic index of bread varies depending on the types of grains and refined sugars used in the baking process, with those containing fewer refined sugars and more whole grains generally having a lower GI value. Cited from Glycemic Edge, it is important to select breads with a low GI value in order to maintain healthy blood sugar levels. Whole grain breads are often considered to be a healthier option as they contain more nutrients than those made with refined grains.
Can eating whole grains reduce the risk of type 2 diabetes?
Eating 2 to 3 servings of whole grains a day can reduce the risk of developing type 2 diabetes by up to 30%, according to a study by Harvard T.H. Chan School of Public Health. Whole grains are known to have lower glycemic index and glycemic load, with more fiber and nutrients than refined grains. Research shows that a diet high in whole grains is associated with a lower risk of cardiovascular disease.
Is multigrain bread healthier than white bread?
Multigrain bread is generally considered healthy, with whole grain multigrain bread having a glycemic index of 41, and multigrain bread containing some refined flour having a glycemic index of 66, whereas white bread (fully refined) has a glycemic index of 70.? An info from the glycemic index scale, any value of 70 or above is considered high. Breads made from whole grains are generally higher in fiber and other nutrients than those made from refined grains, making them a healthier choice.
Source:
- Harvard : Glycemic index, 60+ foods, Harvard Health.
- Livestrong : The Best Breads, a Low Glycemic Diet.
- Glycemic-index : Wheat bread, Glycemic Index, Glycemic Load, Nutrition Facts.
- Oregonstate : Glycemic Index, Glycemic Load, Linus Pauling Institute.
- Glycemicedge : Glycemic Index, Bread, Glycemic Edge.
