Glycemic Index of Rye Bread
Glycemic Index (GI):
Rye bread typically has a glycemic index (GI) ranging from 55 to 65, depending on the recipe and preparation. This is classified as medium, meaning it has a moderate effect on blood sugar levels compared to high-GI breads made from refined flours.
Glycemic Load of Rye Bread
The glycemic load (GL) of rye bread is considered moderate. For a typical slice weighing about 30 grams, the GL is around 7 to 9, making it a better choice for managing blood sugar levels than white bread.
Nutritional Profile of Rye Bread (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 259 kcal |
| Protein | 8.5 g |
| Total Fat | 3.3 g |
| Saturated Fat | 0.4 g |
| Carbohydrates | 48.3 g |
| Fiber | 5.8 g |
| Sugar | 6.6 g |
| Iron | 2.6 mg |
| Magnesium | 58 mg |
| Potassium | 166 mg |
Conclusion
Rye bread is a medium glycemic index food that offers a moderate glycemic load, making it a healthier option than many refined bread varieties. Its high fiber content and rich nutrient profile contribute to better digestion and slower blood sugar rises, making it a good addition to a balanced diet.
