Glycemic Index in Whole Grain Wheat
Grains
Whole Grain Wheat supports stable glucose with a gentle GI of 45. Delivers 305cal energy, 59.5g carbohydrates, plus 11.8g protein per 100g.
Glycemic Index
Low glycemic index - causes a slow, steady rise in blood sugar
Glycemic Load
High glycemic load - significant blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Whole Grain Wheat GI Rating
Whole Grain Wheat registers a glycemic index of 45, placing it in the low GI category.This low rating indicates that Whole Grain Wheat is digested and absorbed slowly, causing a gradual rise in blood glucose levels. This makes it an excellent choice for maintaining stable energy and supporting diabetes management.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
As a low GI food, Whole Grain Wheat provides sustained energy release and helps maintain stable blood sugar levels, making it excellent for diabetes management and long-term energy.
Nutritional Benefits
- Provides sustained energy from complex carbohydrates
- Contains B vitamins essential for metabolism
- Source of dietary fiber for digestive health
- May support heart health when whole grain
- Provides plant-based protein
Optimal Consumption Timing
Whole Grain Wheat can be consumed at any time of day and is particularly beneficial for sustained energy during long periods between meals.
Preparation & Usage Tips
Recommended Preparation Methods
- Cooked with proper water ratios
- Combined with legumes for complete protein
- Used in porridges and grain bowls
- Ground into flours for baking
Serving Suggestions
For optimal blood sugar management, consider pairing Whole Grain Wheat with other low GI foods, protein, or healthy fats for sustained nutrition.
How Whole Grain Wheat Compares
Compare Whole Grain Wheat's GI rating of 45 with similar foods in the grains category:
Glycemic Index Comparison
Frequently Asked Questions
What is the glycemic index of Whole Grain Wheat?
Whole Grain Wheat has a glycemic index (GI) of 45, which is classified as low GI. As a low GI food, Whole Grain Wheat provides sustained energy release and helps maintain stable blood sugar levels, making it excellent for diabetes management and long-term energy.
What is the glycemic load of Whole Grain Wheat?
This food has a glycemic load (GL) of 26.8, which is considered high GL. Glycemic load takes into account both the quality and quantity of carbohydrates in a typical serving, providing a more practical measure for meal planning.
How many calories does Whole Grain Wheat contain?
Each 100g serving contains 305 calories, making it a high-calorie food choice. This can be incorporated into various diet plans depending on your caloric needs and activity level.
What nutrients does Whole Grain Wheat provide?
Per 100g serving, it provides 59.5g carbohydrates, 11.8g protein, and 2.2g fat. Provides sustained energy from complex carbohydrates Contains B vitamins essential for metabolism The low GI makes it suitable for stable energy and blood sugar management.
Can diabetics include Whole Grain Wheat in their diet?
Yes, this is an excellent choice for diabetics with its low GI of 45. It helps maintain stable blood sugar and can be included regularly in meal plans.
How does Whole Grain Wheat compare to other grains?
Whole Grain Wheat has a GI of 45, which makes it superior to many refined grains for blood sugar control. It provides complex carbohydrates and essential B vitamins.
What's the proper portion size for Whole Grain Wheat?
A standard serving of Whole Grain Wheat is 100g. Given its high glycemic load of 26.8, smaller portions may be better for blood sugar control.
How does Whole Grain Wheat affect blood sugar levels?
The glycemic index of 45 causes a gradual, steady rise in blood glucose, making it ideal for maintaining stable energy levels. This makes it excellent for diabetes management.
When is the best time to eat Whole Grain Wheat?
Whole Grain Wheat can be consumed at any time of day and is particularly beneficial for sustained energy during long periods between meals. The low GI makes it suitable for any time of day, especially for sustained energy needs.