Bread, pita, white, unenriched & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 34.6 per 100g.
✅ Nutrition data verified · GL 34.6/100g · GI 64.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Key Nutrition Data
What to Watch For
⚠️ High Sodium
Bread, pita, white, unenriched provides 322mg of sodium per serving — significant relative to the ADA's daily recommendation of <2,300mg. High sodium intake can raise blood pressure, compounding cardiovascular risk in diabetes. If you eat this food, balance it with lower-sodium choices throughout the rest of the day.
ADA recommends <2,300mg sodium per day for most adults with diabetes. Diabetes Care, 47(Suppl 1), 2024.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 30g | 16.7g | 10.4 | Moderate |
| Standard Serving | 60g | 33.4g | 20.8 | High |
| Restaurant Portion | 120g | 66.8g | 41.5 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Related Baked Products Options
Foods to Try Instead
🍚 Leavening agents, yeast, baker's, compressed
GL 6.5/100g — Low GL
Fiber 8.1g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, compressed & diabetes →🍚 Leavening agents, yeast, baker's, active dry
GL 9.3/100g — Low GL
Fiber 26.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, active dry & diabetes →🍚 Bread, stuffing, dry mix, prepared
GL 11.7/100g — Moderate
Lower glycemic impact than your current selection.
Bread, stuffing, dry mix, prepared & diabetes →🍚 Bread, stuffing, cornbread, dry mix, prepared
GL 12.3/100g — Moderate
Fiber 2.9g/100g. Lower glycemic impact than your current selection.
Bread, stuffing, cornbread, dry mix, prepared & diabetes →Practical Guidance
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Balance Sodium
Pair with low-sodium foods throughout the rest of your day. Fresh herbs and spices can replace salt as flavoring.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
FAQ
Is Bread pita white unenriched a reasonable choice if you have diabetes?
Bread pita white unenriched should be limited for diabetics. A GL of 34.6 is firmly in the high range. If it's a food you love, try reducing the portion dramatically or swapping for a lower-GL version.
What GL value does Bread pita white unenriched carry?
Per 100g, Bread pita white unenriched has a GL of 34.6. This means one standard serving (1 piece) provides approximately 20.8 GL — which is high.
How does Bread pita white unenriched affect blood sugar?
After eating Bread pita white unenriched, you can expect a high blood sugar response. The GL of 34.6 means a significant spike. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 64.6 for Bread pita white unenriched is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Baked Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Bread pita white unenriched reduces the glycemic load substantially. At GL 34.6 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Is the sodium level a concern?
Bread pita white unenriched contains 322mg of sodium per serving — approaching the ADA's recommendation of <2,300mg daily. High sodium intake can raise blood pressure, compounding cardiovascular risk — the leading cause of death in people with diabetes. If you eat this food, balance it with lower-sodium choices during the rest of the day. Fresh herbs, spices, and citrus can replace salt as flavoring.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 64.6 — subcategory_avg:Baked Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 60.0g) = 34.6 × 60.0 ÷ 100 = 20.8
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 172816. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Bread, pita, white, unenriched — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/bread-pita-white-unenriched/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.