Now that you have an idea of the glycemic index, I'm sure you are quite concerned about the foods that you are eating. Of course, you do not want to be limited to just certain foods just because you are dieting. And I am sure you want to know how your favorite meal, the bread, fairs in the GI diet.
The bread glycemic index is generally low. This is because fibrous foods have low GI values. But there are factors that can affect the GI of breads that make their GI rise such as digestibility. What you need to identify when buying breads are the ingredients that make them low in GI such as stone ground whole wheat or whole grain flour, rolled oats, whole grains, whole wheat flour, wheat bran, oats and pumpernickel.
When breads are combined with sweets such as sugar or honey and white flour or other refined flour, their GI rise so you should take them in moderation.
To ensure low bread glycemic index when buying, you just have to check the label. Take note that ingredients listed first are those used in large quantities in the production. So, if you like low GI breads pick the one with the whole grain flour listed first rather than the one with refined white flour at the beginning of the list.
Anyway, if you chose the one with high GI, you can still lower down the bread glycemic index by adding butter, cheese or margarine because these are foods low in carbohydrates and can pull down the GI of the bread. You do not have to avoid anything; you just have to know the add-ons.
Enjoying your favorite bread is actually guilt-free because aside from the fact that the bread glycemic index is relatively low, there are actually a lot of things you can add to it when the GI of the specific bread you chose is higher than expected.