Most types of bread contain between 2.6 and 11.3 grams of sugar per 100g, while a slice contains 1–3 grams of sugar. Whole grain bread has less sugar than white bread.
How much sugar in a slice of bread?
Most types of bread naturally contain between 1 and 3 grams of sugar per slice! Many commercial breads have added sugar, though. In average, white bread contains 5.34 grams of sugar per 100g.
Whole wheat bread contains less sugar. It contains only 4.4 grams of sugar per 100g. Whole wheat bread has about 17% less sugar than white bread.
What’s the sugar content of common types of bread?
Sprouted wheat bread has the lowest amount of sugar. A slice has less than 1 gram of sugar! Most noteworthy, sprouts and microgreens have a superior nutritional value, as nutrients are more bioavailable.
Rye, barley, rice bran, and whole wheat bread have a low amount of sugar as well.
In contrast, raisin, banana, potato, and oatmeal breads are particularly high in sugar. You better avoid them, or at least, consume them in moderation. Especially, if you want to lose weight, or you have diabetes.
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What’s the main type of sugar in bread?
The main sugar type in bread is fructose. White bread contains per 100g:
- glucose 1.44 grams
- fructose 2.28 grams
- maltose 1.56 grams
Whole-wheat bread contains:
- glucose 1.1 grams
- fructose 2.24 grams
- maltose 1 gram
Does bread affect blood sugar levels?
Bread affects blood sugar levels. It’s particularly rich in carbs. Especially starch.
Even whole grain bread significantly affects blood glucose. Although these types of bread are richer in dietary fiber and minerals, they increase blood glucose levels of diabetic patients as white bread.
Certainly, multigrain breads are healthier than white bread. They’ve a lower Glycemic Index, as they’re richer in protein and fiber. Moreover, whole grain breads contain fewer carbs. They’re considered suitable for a healthy, well-balanced diet. Especially, whole grain, sourdough breads.
Sourdough bread results in lower glucose responses.[3,4]
Can people with diabetes eat bread?
According to the American Diabetes Association, people with diabetes can eat small amounts of whole grain bread.
On the other hand, it is recommended consuming the minimum amount of white bread. Refined grains have a huge impact on blood glucose. They’re low in protein and dietary fiber, while they’re particularly high in carbs and sugar.[5,6]
You should avoid consuming bread in combination to other foods containing sugars, like rice and beans.
How much sugar can we consume a day?
Excessive sugar consumption may cause serious health issues. It has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory, and cardiovascular disease. Also, too much sugar may lead to fat accumulation in the liver, decreased insulin sensitivity, increased uric acid and high cholesterol.
Above all, we should avoid the consumption of added sugar. The maximum safe intake of added sugar is 5% of the consumed calories.
So, people who follow a typical 2,000 calorie diet shouldn’t consume more than 25 grams of sugar a day. But, it’s tricky to cut down sugar, as it’s added to sodas, sweets, processed products, and even bread![8,9]
Moreover, cutting down sugar is difficult because it interferes with the reward system of the brain, affecting eating behavior. Sugar causes overeating.
Also, excessive sugar causes weight gain because it prevents the production of the leptin hormone. This hormone helps regulate energy balance by inhibiting hunger.
Thus, most commercial white breads can’t keep us full for a long time. They’re low in fiber and have added sugar!