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Bread

GI and GL table for bread

Breads and Rolls Table

The GI (Glycemic Index) & GL (Glycemic Load) table for breads and rolls to help make a better choice when choosing breads.

GI Name of product / food GL Unit Mass (g) Comments
Low Pizza base, gluten free, Ace of Base <20 1 base 90 GIFSA & DSA
Low Wrap, gluten free, Ace of Base <20 1 wrap 80 GIFSA & DSA GF
Low Barley kernel bread, 50% kernels <20 1 slice 45 Canadian GI
Low Sourdough bread, The Artisan Baker <20 1 slice 47.5 Tested by GI Science Lab
Low Low GI crushed wheat brown bread, BB <10 1 slice 44 GIFSA & DSA
Low Rye bread, fruit & honey whole grain, Astoria <20 1 slice 42
Low Low GI white bread, BB <10 1 slice 39 GIFSA & DSA
Low Low GI brown bread, high protein, FutureLife <10 1 slice 40
Low Low GI oats & honey brown bread, high protein, FutureLife <10 1 slice 50
Low Low GI whole wheat bread Squares, Blue Ribbon <20 1 square 62 GIFSA
Low Low GI Plus cranberry brown bread, Sasko <10 1 slice 55 GIFSA & DSA
Low Low GI seed bread premix, Ruto Mills <10 1 slice 40
Low Low GI white bread, Albany <10 1 slice 40 GIFSA & DSA
Low Low GI All in One white bread, Sasko <10 1 slice 40 GIFSA & DSA
Low Low GI dumpy whole wheat brown bread, Sasko (800g loaf) <10 1 slice 55 GIFSA & DSA
Low Low GI Hi Fibre Vital Wheat bread, Star bakery <10 1 slice 35
Low Low GI multigrain bread, Ultima, Albany <10 1 slice 45 GIFSA & DSA
Low Low GI seeded bread, enriched, Sunshine <10 1 slice 40
Low Low GI white bread, Sunbake <10 1 slice 37
Low Pumpernickel, whole grain rye bread, Astoria <20 1 slice 47
Low Low GI multiseed and oats bread Squares, Blue Ribbon <20 1 square 62 GIFSA
Low Rye and wheat bread, The Artisan Baker <20 1 slice 43 Tested by GI Science Lab
Low Low GI brown bread, Sunbake <10 1 slice 37
Low Low GI dumpy Oats & honey white bread, Sasko (800g loaf) <10 1 slice 50 GIFSA & DSA
Low Low GI multigrain bread, Spar (premix South Bakels) <10 1 slice 48
Low Low GI seeded brown bread, Albany <10 1 slice 40 GIFSA & DSA
Low Low GI seeded (special bread) buns, Sasko <20 1 bun 75 GIFSA & DSA
Low Low GI white bread, Spar <10 1 slice 40 DSA
Low Low GI whole wheat brown bread, Sasko <10 1 slice 40 GIFSA & DSA
Low Rye bread, sunflower seed whole grain, Astoria <10 1 slice 42
Low Low GI All in One white buns, Sasko <20 1 roll 55 GIFSA & DSA
Low Low GI Ancient grain brown bread, high protein, FutureLife <20 1 slice 55
Low Low GI brown bread, Star bakery <10 1 slice 32 Tested by GI Science Lab
Low Low GI dumpy seeded brown bread, Sasko (800g loaf) <10 1 slice 55 GIFSA & DSA
Low Low GI kJ controlled brown bread, Ultima, Albany <10 1 slice 32.5 GIFSA & DSA
Low Low GI Plus soy & linseed white bread, Sasko <10 1 slice 45 GIFSA & DSA
Low Low GI whole wheat bread, Albany <10 1 slice 45 GIFSA & DSA
Low Low GI whole wheat bread, Pick 'n Pay <10 1 slice 48
Low Manna tablets (1) with 1.5 slices white bread <20 1.5 slices 58 GIFSA
Low Rye bread, volkorn, Astoria <10 1 slice 45
Medium Baguette, traditional French <10 2 slices 30
Medium Pain Pugliese bread, Pick 'n Pay <20 1 slice 50
Medium Pain Pugliese with sesame bread, Pick 'n Pay <20 1 slice 50
Medium Pita bread <30 1 pita 85 Canadian GI
Medium Rye bread, pecan nut, Astoria <10 1 slice 42
Medium Rye bread, wheat free pumpkin seed, Astoria <20 1 slice 50
Medium Ciabatta, Lupo <20 1 slice 50 Note the high GL
Medium Rye bread, caraway, Pain au Levain, Pick 'n Pay <20 1 slice 40
Medium Ciabatta, olive, Pick 'n Pay <20 1 slice 50
Medium Sourdough rye bread (Pain au Levain rye), Pick 'n Pay <20 1 slice 47.5
Medium Rye bread, linseed, Astoria <20 1 slice 45
Medium Sourdough bread (Pain au Levain), Pick 'n Pay <20 1 slice 48
Medium Cranberry, raisin & nut bread, Pick 'n Pay <20 1 slice 47.5
Medium Rye bread, mustard, whole grain, Astoria <20 1 slice 42
Medium Rye & rooibos Ultima bread, Albany <10 1 slice 40 GIFSA Active Foods
Medium Barley flour bread, 100% barley flour <10 1 slice 30 Canadian GI
Medium Ciabatta, Pick 'n Pay <20 1 slice 50
Medium Croissant** <30 1 60 Canadian GI; high fat
Medium Health bread, Pick 'n Pay <10 1 slice 48
Medium White bread, high fibre <10 1 slice 44 Canadian GI
High Melba toast <10 1 slice 20 Canadian GI
High Nutty wheat bread, homemade or whole wheat bread <20 1 slice 50 Estimated GI
High White bread, regular, Sasko <20 1 slice 44 Standard SA white bread
High Whole wheat roll*, Pick 'n Pay <20 1 roll 60
High Hamburger roll, white <20 1 roll 50
High Brown bread, regular, Sasko <20 1 slice 44 Standard SA brown bread

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
The products marked by an * are high in fat.
GF – means gluten free.