White bread or brown bread: which is better for blood sugar?
Short answer
Brown bread is the better pick for blood sugar. It has a lower GI (70 vs 75), and a usual serving has a glycemic load of 16 against 19 for white bread.
| Per usual serving | White bread | Brown bread |
|---|---|---|
| Glycemic index | 75 | 70 |
| Glycemic load per serving | 19 | 16 |
| Carbohydrates | 25 g | 23 g |
| Fiber | 1.2 g | 2.5 g |
| Protein | 4.5 g | 4.5 g |
| Sugars | 2.5 g | 2.5 g |
| Calories | 133 kcal | 125 kcal |
| Serving | 2 slices | 2 slices |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Many Indian brown breads are still mostly maida coloured with caramel, so the difference is small. Look for 100% whole wheat as the first ingredient, or skip bread for a chilla or roti.
How to eat white bread with less of a spike
If you eat bread, have one slice with eggs, paneer or peanut butter rather than jam. A besan or moong chilla, or a jowar roti, gives a much smaller rise for breakfast.
How to eat brown bread with less of a spike
Read the label: whole wheat flour should be the first ingredient and fiber should be at least 6 g per 100 g. Multigrain or seeded breads with a protein topping are a better pick, and a homemade roti is better still.
Common questions
Which is better for diabetes, white bread or brown bread?
Brown bread is the better pick for blood sugar. It has a lower GI (70 vs 75), and a usual serving has a glycemic load of 16 against 19 for white bread.
What is the glycemic index of white bread and brown bread?
White Bread has a GI of 75 (high) and Brown Bread has a GI of 70 (high). Glycemic load is 19 for white bread and 16 for brown bread, based on usual servings of 2 slices and 2 slices.
White bread ya brown bread, sugar ke mareez ke liye kya behtar hai?
Brown bread behtar hai. Iska GI 70 hai, jabki white bread ka GI 75 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.