Does Rye Bread Raise the Glycemic Index?
The glycemic index rates foods based on their effects on blood sugar. According to the University of Sydney in Australia, knowing the glycemic index rating for a food, such as rye bread, can help with weight management and blood sugar control for people with diabetes. Learning how to lower the glycemic index of rye bread and other foods can also be helpful when planning out any diet.
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Definition of the Glycemic Index
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The glycemic index is a scale from zero to one hundred that measures the effect of carbohydrate metabolism on blood sugar levels. Foods ranging from 0 to 55 on the glycemic scale are considered low-glycemic foods, because they raise blood sugar very slowly in response to the slow-releasing carbohydrates in the food. Foods that measure 56 to 69 are considered medium on the scale, while foods 70 and above are considered high-glycemic foods. The glycemic index is used constantly in determining which type of foods are suitable for people with diabetes and those watching their weight.
Rye Bread and the Glycemic Index
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Rye bread is about 58 on the glycemic index. This rates medium on the glycemic index, meaning it has a medium effect on blood sugar levels. The Journal of the American Medical Association showed that it is advisable to eat low-glycemic foods more so than medium or high-glycemic foods for those suffering with health problems like diabetes and obesity. Adding rye bread to a meal which already contains a large amount of carbohydrates raises the glycemic index of the meal.
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Lowering the Glycemic Index
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It is possible to lower the glycemic index of a meal so that blood sugar will not rise rapidly. Eating protein, fat and/or fiber at a meal will drastically lower the glycemic index, since these foods slow down the breakdown of carbohydrates. Eating rye bread at a meal containing more protein than starchy carbohydrates will lower the glycemic index of the meal, and hence, the bread.
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- Photo Credit bread image by Maria Brzostowska from Fotolia.com
