Sourdough bread, like all other traditional breads, has a metric called the glycemic index. This metric, which ranks products according to their effect on blood sugar levels, is used in particular by people with diabetes to assess their carbohydrate intake and control their diet. With this in mind, you may be wondering what the glycemic index of sourdough bread is. BRO tells you everything in this article!
What is the glycemic index?
The glycemic index (GI) measures the ability of a carbohydrate-containing food to raise blood glucose levels after consumption. The higher the GI, the faster blood sugar levels rise. Conversely, a low GI indicates slower digestion and a gradual release of sugar into the bloodstream.
On the GI scale (from 0 to 100), pure glucose serves as a reference with an index of 100. A food with a GI below 55 is considered low glycemic index, between 55 and 70 as moderate, and above 70 as high. This concept is valuable, especially for people with diabetes or those seeking to better control their energy levels throughout the day.
However, the GI is not a fixed value. It depends on several factors: the type of flour used, the presence of fiber, the cooking method, and above all, the fermentation method.
What is the glycemic index of sourdough bread?
Sourdough bread has a lower glycemic index than traditional breads made with baker’s yeast. On average, traditional white bread has a GI between 70 and 85, while sourdough bread, depending on its composition, can have a GI as low as 35.
This difference is due to the slow fermentation of sourdough. Unlike yeast, sourdough contains lactic acid bacteria that produce organic acids during the process. These acids slow down the digestion of starch, which leads to slower absorption of carbohydrates and therefore a more gradual rise in blood sugar levels. It is this natural fermentation that gives sourdough bread a better glycemic profile.
However, it is important to note that not all sourdough breads are created equal. A very airy white sourdough bread made with highly refined flours will have a higher GI than a dense whole-grain sourdough bread. It is therefore important to consider the recipe as a whole. Sourdough is an asset, but it works in synergy with the quality of the flours used.
So, if you were wondering what the glycemic index of sourdough bread is, you can consider that it is generally around 35, but may actually vary somewhat depending on the fiber content of the flour.Are you a professional who wants to adopt sourdough to offer your customers bread with a lower glycemic index? Don’t miss BRO’s sourdough bread training course!
