Whole-wheat bread
Also known as: brown bread
Fine to eat — keep the portion small and pair with protein or vegetables.
Better than white, but still count your slices.
Portion guide
1 slice (about 32 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 1 slice
| Calories | 80 kcal |
|---|---|
| Total carbohydrates | 14 g |
| Protein | 4 g |
| Fat | 1.1 g |
| Fibre | 2 g |
Glycaemic index (GI): 74
Better ways to cook it
- Keep breads thin and small
- Cook without added ghee or butter
Practical advice
- Keep the portion small
- Eat it with vegetables and protein
Detailed clinical explanation
Contains a meaningful carbohydrate load; portion size, cooking method and food pairing determine the glucose response.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
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Missi roti
besan roti
Gram flour in the dough lowers the glucose rise.
Portion: 1 medium (about 50 g)
Arabic bread (khubz)
khobz, pita
Common Arabic flatbread — whole-wheat versions are better.
Portion: ½ medium piece (about 40 g)
Pandesal
pan de sal
Soft white roll — whole-wheat versions are better.
Portion: 1 small roll (about 35 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food