Table 1: Glycemic Index (GI) of Various Breads
| Bread Type | Leavening Agent | Main Ingredients | Approximate Glycemic Index (GI) |
|---|---|---|---|
| Yeast-Leavened Breads | |||
| White Bread | Yeast | Refined wheat flour | 71 |
| Whole Wheat Bread | Yeast | Whole wheat flour | 71 |
| Sourdough Bread | Wild yeast | Flour, water (fermented) | 53 |
| Rye Bread | Yeast | Rye flour | 65 |
| Unleavened Breads | |||
| Naan | None | White flour, yogurt | 69 |
| Pita Bread | None | White or whole wheat flour | 57 |
| Chapati (Roti) | None | Whole wheat flour, water | 52 |
| Alternative Ingredient Breads | |||
| Chickpea Flour Bread | Yeast | Chickpea flour | 28 |
| Potato Bread | Yeast | Potato flour, wheat flour | 85 |
| Bread Alternatives | |||
| Chickpea-Based Products (e.g., Socca) | None | Chickpea flour, water | 28 |
| Potato-Based Products (e.g., Potato Pancakes) | None | Grated potatoes, flour | 73 |
Table 2: Insulin Index (II) of Various Breads
| Bread Type | Main Ingredients | Insulin Index (II) |
|---|---|---|
| Yeast-Leavened Breads | ||
| White Bread | Refined wheat flour | 100 |
| Whole Wheat Bread | Whole wheat flour | 96 |
| Rye Bread | Rye flour | 56 |
| Unleavened Breads | ||
| Pita Bread | White or whole wheat flour | Data not available |
| Chapati (Roti) | Whole wheat flour, water | Data not available |
| Alternative Ingredient Breads | ||
| Chickpea Flour Bread | Chickpea flour | Data not available |
| Potato Bread | Potato flour, wheat flour | Data not available |
| Bread Alternatives | ||
| Chickpea-Based Products (e.g., Socca) | Chickpea flour, water | Data not available |
| Potato-Based Products (e.g., Potato Pancakes) | Grated potatoes, flour | 121 |
Key Insights
Glycemic Index (GI)
- Lower GI breads are better for blood sugar control.
- Sourdough Bread (GI: 53): Due to fermentation, it has a lower GI than white bread.
- Rye Bread (GI: 65): Has a moderate GI but contains fiber that helps slow glucose absorption.
- Chickpea Flour Bread (GI: 28): One of the lowest GI breads, thanks to its high fiber and protein content.
- Potato Bread (GI: 85): High in starch, causing a rapid rise in blood sugar.
Insulin Index (II)
- White Bread (II: 100): Causes a high insulin response.
- Whole Wheat Bread (II: 96): Slightly better than white bread but still high.
- Rye Bread (II: 56): Considered a much better option due to a lower insulin response.
- Potato-Based Products (II: 121): Cause an even greater insulin spike than white bread.
Recommendations for Individuals with Diabetes
- Choose Low-GI and Low-II Breads:
- Best options: Sourdough, Rye, and Chickpea Flour Bread.
- Worst options: White Bread, Potato Bread, and Potato Pancakes.
- Portion Control Matters: Even low-GI foods can spike blood sugar if eaten in large quantities.
- Monitor Personal Response: Insulin and blood sugar responses can vary, so testing after meals is beneficial.
- Try Bread Alternatives: Chickpea-based products have a lower impact on insulin and glucose levels compared to traditional breads.
References
- Glycemic Index of Baked Products – Complete Chart
- Glycemic Index & Load for Foods
- Glycemic Index (GI) Values for Major Sources of Dietary Carbohydrate
- Insulin Index of Foods
- Why You Should Think Twice Before Eating White Bread
- Why Sourdough Bread May Be the Secret to a Healthier Diet
By considering both Glycemic Index and Insulin Index, individuals with diabetes can make better-informed decisions about their bread choices, improving blood sugar control and overall health.dvisable to monitor blood sugar levels and consult with a healthcare professional when making dietary changes.
