Bread, rice bran & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 24.9 per 100g.
✅ Nutrition data verified · GL 24.9/100g · GI 64.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Impact
Nutrition at a Glance
Related Baked Products Options
🍚 Crackers
🔴 Limit · GL 34.2/100g
🍚 Crackers
🔴 Limit · GL 37.5/100g
🍚 Cookies
🔴 Limit · GL 43.3/100g
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 14g | 6.1g | 3.5 | Friendly |
| Standard Serving | 28g | 12.2g | 7.0 | Friendly |
| Restaurant Portion | 57g | 24.8g | 14.2 | Moderate |
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.
Alternatives to Consider
🍚 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 →Tips for Enjoying It
💡 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.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
FAQ
How does Bread rice bran rate for blood sugar control?
Let's be straightforward: Bread rice bran at GL 24.9 isn't doing your glucose any favors. But food is more than numbers. If this matters to you culturally or emotionally, the strategy is small amounts + fiber/protein pairing — not total elimination.
Where does Bread rice bran sit on the glycemic load scale?
Per 100g, Bread rice bran has a GL of 24.9. This means one standard serving (1 slice) provides approximately 7.1 GL — which is high.
What happens to blood sugar after eating Bread rice bran?
The primary way Bread rice bran affects blood sugar is through its carbohydrate content (43.5g/100g). With a GI of 64.6 (medium) and limited fiber, this produces an overall GL of 24.9 (High).
Is the GI value accurate?
The GI of 64.6 for Bread rice bran 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 rice bran reduces the glycemic load substantially. At GL 24.9 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.
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, 28.4g) = 24.9 × 28.4 ÷ 100 = 7.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 174923. 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, rice bran — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/bread-rice-bran/
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.