Breads · Glycemic index

Does multigrain bread spike blood sugar?

Only a little. Multigrain bread has a medium GI of 56, and a 26 g serving (1 regular slice) has a low glycemic load of 5. Breads packed with intact grains and seeds averaged a medium GI, clearly lower than white or wholemeal bread, because whole kernels are digested more slowly than flour.

Key numbers

Glycemic index: 56; Medium GI
Glycemic load: 5; Low GL
Available carbs: 9 g; 1.9 g fiber
Serving: 1 regular slice; 26 g · fresh

GI vs GL for multigrain bread

The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs ÷ 100. For multigrain bread: 56 × 9 g ÷ 100 ≈ 5.

That figure is an average reported in the 2021 international GI tables (“Mixed grain or seed bread, mean of 27 foods”). The 27 breads in this group contain visible grains or seeds. A soft multigrain loaf made mostly from fine flour can behave like white bread — one UK multigrain loaf tested 80 in the 2008 tables.

Eating a different amount? Work out the glycemic load of your portion.

How to eat multigrain bread with less of a spike

Pick loaves where you can see whole kernels and seeds in the slice, not just a sprinkle on the crust.
Pair a slice with eggs, nut butter or hummus for a breakfast with protein and fat.
Keep the loaf sliced in the freezer and take out one slice at a time instead of making two-slice sandwiches by default.

Lower-GI swaps

Compare with

See all 67 foods in the glycemic index table

Frequently asked questions

What is the glycemic index of multigrain bread?

Multigrain bread has a glycemic index of 56, which is medium. That figure is an average reported in the 2021 international GI tables (“Mixed grain or seed bread, mean of 27 foods”). A 26 g serving (1 regular slice) contains about 9 g of available carbohydrate, giving a glycemic load of 5 (low).

Is multigrain bread good for prediabetes?

A dense, grainy or seeded loaf is one of the better bread choices for prediabetes. Check that you can actually see whole grains and seeds through the slice.

Is multigrain bread the same as whole-grain bread?

Not necessarily. 'Multigrain' means several grains are used, and they may still be refined flours. For blood sugar, what counts is how much of the grain is left intact: 27 grainy and seeded breads averaged a GI of 56 in the 2021 tables, while wholemeal flour breads averaged 75.

Sources

GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

Data last checked September 30, 2026.