Bread and the Glycemic Index

 Most of us really love our bread.  One fear of following the low glycemic index diet is that we will have to give up our beloved breads.  And, truthfully, for most of us, that is a painful prospect.

It is true that most types of bread are not low GI foods.  But the good news is that you CAN eat bread and still stick with the guidelines of a low GI diet.  The best type of bread, AND one that is low on the GI index, is "whole grain" bread.  Because such breads generally contain 2 grams of fiber per slice, the available carbohydrate is reduced and this fact places this bread comfortably on our low GI plate.

Wheat Bread

Breads that are 100% "stone ground" are also a good choice. This is because stone ground flour is coarser and retains more of the natural bran coating.  This makes the body digest the carbs more slowly.

The good news is that there are breads out there that we can eat.  The bad news is that most breads found in the grocery store will be made from highly refined flours-read "enriched".  These breads are digested rapidly and that will cause a spike in our blood glucose levels.  That is exactly what we are trying to avoid when we are on a low glycemic eating plan.

Even the so-called "diet breads" which seem like a good choice to us, often don't hold up under inspection.  Looking at the label we see that the first ingredient is "enriched flour" or something similar.  Sure, those 70 calories a slice look really tempting but believe me, they won't work.

After eating a couple of slices of this high glycemic food you'll find your blood sugar going up rapidly.  As a result, insulin will be released to restore normal blood sugar levels.  This could lead to a feeling a hunger and you'll want another one of those sandwiches made with your "healthy diet bread".

Remember that the low glycemic diet isn't just about calories.  It is about the quality of the carbohydrates you are ingesting.  Yes, you have to balance calories but you need to make sure your calories are coming in the form of low GI foods.  So, if you want to eat bread-think WHOLE grains.  And make sure to read the label to be certain that the main ingredient is a whole grain.

So what kinds of bread can you eat?  Actually, the choices are wider than you might think.

Sourdough bread is a great choice.  But it's white bread!  Well, yes and no.  You see the fermentation process used in making sourdough is slower than in making most other wheat breads.  This produces a higher level of acidity and makes it a good choice relative to white bread.

Rye bread is also a great alternative.  The seeds in the rye bread help to keep the GI count down.  It's great for sandwiches and really fills you up.

Soy breads are also alternatives.  These are made with soy flour and that makes these breads higher in protein.  The carbohydrate count on these is much lower than in wheat based breads.

Ezekiel 4:9 bread is another popular alternative.  It is actually made without flour.  It contains organic sprouted wheat, organic sprouted barley, organic sprouted millet, malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, filtered water, fresh yeast, and sea salt.   It is really low on the GI scale and comes in with a healthy 15.

So, you don't have to give up your breads and cereals.  You can eat them and still enjoy a low GI lifestyle.  Below I have listed a few breads and their glycemic index scores to help you make the best choices.

Food/ Glycemic Index

Buckwheat Bread---47

Baguette (French Style Bread Loaf) ---95

Rye Bread (Whole Wheat) ---58

Whole Wheat Bread---67

Pita Bread---57

Bagel (white) ---72

Hamburger Bun---61

White Flour Bread---70

So, you go right ahead and go to the kitchen and get yourself a piece of bread.  Plunk it in the toaster and put some fruit spread on it.  Enjoy!!!!   Breads are NOT off limits.  You just have to learn to make healthier choices.  You body will thank you.

Bread and the Glycemic Index

Click for more information about low glycemic foods and breads. For more information about the low glycemic diet please visit http://www.glycemicindex4life.com/.

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