Are all breads made equal? October 10, 2010

Here’s the newest question from FOODPICKER.org:

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change.  Is rye bread or sourdough bread as good of an option as whole wheat?

The following numbers are based on a generic slice of bread in each category using the information found on www.caloriecount.com:

One slice of wheat bread can contain 66 calories, 12 grams carbs, and 1 gram fiber.

One slice sourdough bread can contain 92 calories, 18 grams carbs, 1 gram fiber. There is such a thing as whole wheat sourdough, which has 131 calories, 27 grams carbs, and 2 grams fiber per slice.

One slice of rye bread can contain 82 calories, 15 grams of carbs, 2 grams fiber. There is also sourdough rye bread, which contains 60 calories, 15 grams of carbs, and 0.5 grams of fiber.

If you’re using the glycemic index (GI) to watch your blood sugar; the glycemic index being the measure of how certain carbohydrates affect blood sugar levels, the following  may also be helpful:

Low GI: 100% whole grain bread, sourdough rye, sourdough wheat

Medium GI: light rye bread, whole wheat sourdough, whole grain rye, sourdough bread, traditional rye bread

High GI: white bread

The best alternatives to a 100% whole wheat bread would be sourdough rye or rye bread because they contain fiber and are lower in carbohydrates and fall lower on the GI. When you do choose wheat bread, look for a fiber content that is 3 grams or more per slice to get the most nutrients for your buck.

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