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    Glycemic Index and Glycemic Load: Breads (Wheat, White and Unleavened)


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 2:30 am Email this article
    Below is a table with the glycemic index and glycemic loads of white, wheat and unleavened breads.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

         

    Glycemic Index and Glycemic Load of Breads (Wheat, White and Unleavened)

     
    BREADS (wheat, white and unleavened)
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
     
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
    Wheat bread
        95 Coarse wheat-kernel bread, 80% intact kernels and 20% white-wheat flour (Sweden)
       52
    10
     30
    20
        96 Cracked wheat kernel (bulgur) bread
             50% cracked wheat kernel (Canada)
       58
    12
     30
    20
             75% cracked wheat kernels (Canada)
       48
    10
     30
    20
            Average of 2 studies
     53 ± 3
    11
     30
    20
    Spelt wheat bread
        97 White spelt wheat bread (Slovenia)
       74
    17
     30
    23
        98 Whole-meal spelt wheat bread (Slovenia)
       63
    12
     30
    19
        99 Scalded spelt wheat-kernel bread (Slovenia)
       67
    15
     30
    22
        100 Spelt multigrain bread (Pav’s bakery, Australia)
     54 ± 10
    7
     30
    12
        101 White-wheat-flour bread
            White flour (Canada)
     69 ± 5
    10
     30
    14
            White flour (USA)
       70
    10
     30
    14
             White flour (Sunblest; Tip Top Bakeries, Australia)
       70
    10
     30
    14
            White flour (Dempster’s Corporate Foods Ltd, Canada)
       71
    10
     30
    14
            White flour (South Africa)
     71 ± 7
    9
     30
    13
            White flour (Canada)
       71
    10
     30
    14
            Average of 6 studies
     70 ± 0
    10
     30
    14
        102 White-wheat-flour bread, hard, toasted (Italian)
       73
    11
     30
    15
        103 Wonder, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA)
            Wonder, enriched white bread
     71 ± 9
            Wonder, enriched white bread
     72 ± 4
            Wonder, enriched white bread
    77 ± 3
            Average of 3 studies
     73 ± 2
    10
     30
    14
        104 White Turkish bread (Turkey)
       87
    15
    30
    17
    White bread with enzyme inhibitors
        105 White bread + acarbose (200 mg) (Mexico)
            White bread + acarbose (200 mg) (Mexico)
       18
    3
     30
    17
       White bread + acarbose (200 mg) (Mexico)
       50
    8
     30
    17
            Average of 2 groups of subjects
     34 ± 16
    6
     30
    17
        106 White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland)
       48
    6
     30
    12
        107 White bread roll + 6 mg trestatin (Switzerland)
       29
    4
     30
    12
    White bread with soluble fiber
        108 White bread + 15 g psyllium fiber(Plantago psyllium)
            White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)
       41
    7
     30
    17
            White bread + 15 g psyllium fiber
       65
    11
     30
    17
            Average of 2 groups of subjects
     53 ± 12
    9
     30
    17
        109 White bread eaten with vinegar as vinaigrette (Sweden)
       45
    7
     30
    15
        110 White bread eaten with powdered dried seaweed Nori alga (Spain)
       48
    7
     30
    15
        111 White bread containing Eurylonhigh-amylose maize starch (France)
       42
    8
     30
    19
    White fiber-enriched bread
        112 White, high-fiber (Dempster’s Corporate
       67
        113 White, high-fiber (Weston’s Bakery, Toronto, Canada)
       69
            Average of 2 studies
     68 ± 1
    9
     30
    13
    White resistant starch-enriched bread
        114 Fibre white (Nature’s Fresh, Auckland, New Zealand)
     77 ± 10
    11
     30
    15
        115 Wonderwhite (Buttercup Bakeries, Australia)
     80 ± 8
    11
    30
    14
        116 Whole-meal (whole-wheat) wheat-flour bread
            Whole-meal flour (Canada)
       52
    6
     30
    12
            Whole-meal flour (Canada)
       64
    8
     30
    12
            Whole-meal flour (Canada)
       65
    8
    30
    12
            Whole-meal flour (Canada)
       67
    8
     30
    12
            Whole-meal flour (Canada)
       67
    8
     30
    12
            Whole-meal flour (Canada)
       69
    8
     30
    12
            Whole-meal flour (Canada)
       71
    8
     30
    12
            Whole-meal flour (Canada)
     72 ± 6
    8
     30
    12
            Whole-meal flour (USA)
       73
    10
     30
    14
            Whole-meal flour (South Africa)
     75 ± 9
    9
     30
    13
            Whole-meal flour (Tip Top Bakeries, Australia)
     77 ± 9
    9
     30
    12
            Whole-meal flour (Tip Top Bakeries, Australia)
     78 ± 16
    9
     30
    12
            Whole-meal flour (Kenya)
       87
    11
     30
    13
            Average of 13 studies
     71 ± 2
    9
     30
    13
        117 Whole-meal Turkish bread
       49
    8
     30
    16
    Specialty wheat breads
        118 Bürgen Mixed-Grain bread (Australia)
            Bürgen Mixed-Grain (Tip Top Bakeries, Chatswood, Australia)
     34 ± 4
            Bürgen Mixed-Grain
     45 ± 12
            Bürgen Mixed-Grain
     69 ± 6
            Average of 3 studies
     49 ± 10
    6
     30
    11
        119 Bürgen Oat Bran and Honey Loaf with Barley (Tip Top Bakeries, Australia)
     31 ± 3
    3
     30
    10
        120 Bürgen Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia)
     36 ± 4
    3
     30
    9
        121 English Muffin bread (Natural Ovens, USA)
     77 ± 7
    11
     30
    14
        122 Healthy Choice Hearty 7 Grain (Con Agra Inc, USA)
     55 ± 6
    8
     30
    14
        123 Healthy Choice Hearty 100% Whole Grain (Con Agra Inc, USA)
     62 ± 6
    9
     30
    14
        124 Helga’s Classic Seed Loaf (Quality Bakers, Sydney, Australia)
     68 ± 9
    9
     30
    14
        125 Helga’s traditional whole-meal bread (Quality Bakers, Australia)
     70 ± 14
    9
     30
    13
        126 Hunger Filler, whole-grain bread (Natural Ovens, USA)
     59 ± 8
    7
     30
    13
        127 Molenberg (Goodman Fielder, Auckland, New Zealand)
            Molenberg
     75 ± 10
            Molenberg
     84 ± 8
           Average of 2 studies
     80 ± 5
    11
     30
    14
        128 9-Grain Multi-Grain (Tip Top Bakeries, Australia)
     43 ± 5
    6
     30
    14
        129 Multigrain loaf, spelt wheat flour (Australia)
     54 ± 10
    8
     30
    15
        130 Multigrain (50% kibbled wheat grain) (Australia)
       43
    6
     30
    14
        131 Nutty Natural, whole-grain bread (Natural Ovens, USA)
     59 ± 7
    7
     30
    12
        132 Performax (Country Life Bakeries, Dandenong, Australia)
     38 ± 3
    5
     30
    13
        133 Ploughman’s Whole-grain, original recipe (Quality Bakers, Australia)
       47
    7
     30
    14
        134 Ploughman’s Whole-meal, smooth milled (Quality Bakers, Australia)
     64 ± 10
    9
     30
    13
        135 Semolina bread (Kenya)
       64
        136 Sourdough wheat (Australia)
       54
    8
     30
    14
        137 Soy and linseed bread (made from packet mix in bread maker) (Con Agra Inc, USA)
     50 ± 6
    5
     30
    10
        138 Stay Trim, whole-grain bread (Natural Ovens, USA)
     70 ± 10
    10
     30
    15
        139 Sunflower and barley bread, Riga brand (Berzin’s Specialty Bakery, Australia)
     57 ± 6
    7
     30
    13
        140 Vogel’s Honey and Oats (Stevns and Co, Australia)
     55 ± 5
    7
     30
    14
        141 Vogel’s Roggenbrot (Stevns and Co, Australia)
     59 ± 5
    8
     30
    14
        142 Whole-wheat snack bread (Ryvita Co Ltd, Poole, Dorset, UK)
       74
    16
     30
    22
        143 100% Whole-grain bread (Natural Ovens, USA)
     51 ± 11
    7
     30
    13
        144 White-wheat-flour flatbread (Sweden)
       79
    13
     30
    16
    Unleavened bread
        145 Lebanese bread, white (Seda Bakery, Sydney, Australia)
     75 ± 9
    12
     30
    16
        146 Middle Eastern flatbread
     97 ± 29
    15
     30
    16
        147 Pita bread, white (Canada)
       57
    10
     30
    17
        148 Wheat-flour flatbread (India)
     66 ± 9
    10
     30
    16
        149 Amaranth:wheat (25:75) composite flour flatbread (India)
     66 ± 10
    10
     30
    15
        150 Amaranth:wheat (50:50) composite flour flatbread (India)
     76 ± 20
    11
    30
    15

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