What Makes Bread Low Glycemic?
Before heading to the grocery store, it's important to understand what makes bread truly low glycemic:
- High fiber content (at least 3g per slice)
- Whole, intact grains rather than flours
- Sprouted grains that have begun the germination process
- Presence of protein and healthy fats that slow digestion
- Minimal added sugars (less than 2g per slice)
- Sourdough fermentation process that alters starch structure
Nutrition Label Cheat Sheet
When examining bread packages, look for:
| Look For | Target Value | Why It Matters |
|---|---|---|
| Fiber | 3g+ per slice | Slows glucose absorption |
| Protein | 4g+ per slice | Reduces blood sugar impact |
| Total carbs | Less than 15g per slice | Lower overall carbohydrate load |
| Added sugars | Less than 2g per slice | Minimizes blood sugar spikes |
| Whole grain as first ingredient | Listed first | Ensures true whole grain content |
| Serving size | Check carefully! | Some brands list smaller slices to appear healthier |
