Calories in Pumpernickel Bread: A Diabetic-Friendly Choice?

An Overview of Pumpernickel Bread

Pumpernickel bread is a type of dark, dense rye bread that originated in Germany. It differs from regular rye bread in that it's made with coarsely ground rye flour and utilizes a special sourdough starter. This gives it a distinctly tangy, rich flavor.

But besides being delicious, pumpernickel bread is also nutritious. It's packed with fiber, vitamins, and minerals. Additionally, it's low on the glycemic index, meaning it won't cause sharp spikes in blood sugar.

For those reasons, pumpernickel bread is an excellent choice for people with diabetes. But before adding it to your diet, it's important to understand the calorie and carb content of pumpernickel bread.

The Making of Pumpernickel Bread

Pumpernickel bread starts with a sourdough starter made from rye flour and water. The starter ferments for several days, which allows the natural bacteria to produce lactic acid.

This sourdough starter helps give the bread its signature tangy taste. It also breaks down some of the starch in the bread to make it easier to digest. Fermenting the bread in this way results in a lower glycemic index.

Next, a dough is made using the starter, rye flour, water, and usually a small amount of bread flour. The dough is kneaded thoroughly but not allowed to rise much. Then it's baked for up to 24 hours at a low temperature.

This extended baking time results in pumpernickel's dark color and rich flavor. It also allows the bread to fully caramelize without burning.

Pumpernickel Nutrition Facts

Here is the nutrition information for a 1-ounce slice of commercial pumpernickel bread:

• Calories: 79
• Protein: 2 grams
• Carbs: 15 grams
• Fiber: 1 gram
• Fat: 1 gram

As you can see, a slice of pumpernickel contains a decent amount of nutrients without too many calories. It's a healthier choice compared to white bread.

Pumpernickel is particularly high in manganese, copper, fiber, and phosphorus. It also contains iron, magnesium, potassium, zinc, and B vitamins.

The Glycemic Index of Pumpernickel

The glycemic index (GI) measures how much a food raises your blood sugar. Low GI foods cause a gradual, slower rise while high GI foods lead to spikes.

For people with diabetes, low GI foods are preferred. They help maintain steady blood sugar control.

Pumpernickel bread scores a GI of 50, which is low. Comparatively, white bread has a GI of about 70.

The coarse rye flour and fermentation process of pumpernickel bread causes its carbohydrates to break down more slowly. This prevents blood sugar spikes.

Calories in Pumpernickel Bread

A 1-ounce slice of pumpernickel bread contains about 80 calories. A standard sandwich slice is around 2 ounces.

So a two-slice sandwich will equal approximately 160 calories. Compare this to two slices of white bread at around 140 calories.

Here's how many calories are in other common pumpernickel bread serving sizes:

• 1 mini slice: 40 calories
• 1 regular slice (1 oz): 80 calories
• 2 regular slices (2 oz): 160 calories
• 1 thick slice (1.5 oz): 120 calories
• 1 small roll: 120 calories

As you can see, pumpernickel bread contains a similar amount of calories as regular bread. The small difference is negligible.

Tips for Adding Pumpernickel to Your Diet

Here are some tips for incorporating pumpernickel bread into your diabetes diet:

Watch Portion Sizes

While pumpernickel is low GI, the calories can add up fast. Stick to 1-2 slice servings and be mindful of toppings.

Pair with Protein & Fiber

Combine pumpernickel with protein and fiber sources like eggs, avocado, nut butter, or lean meats to help slow digestion.

Look for 100% Whole Grain

Check the label and pick 100% whole rye pumpernickel bread. Avoid added sugars or white flour.

Freeze for Longevity

Pumpernickel stales faster than regular bread. Freeze unused portions and thaw slices as needed.

Use for Open-Faced Sandwiches

Try open-faced sandwiches with just one slice of pumpernickel bread to cut carbs and calories.

Health Benefits of Pumpernickel Bread

Here are some of the top health perks associated with pumpernickel bread:

Blood Sugar Control

The coarse flour and fermentation process gives pumpernickel a low GI. This prevents spikes and crashes.

Higher Fiber

Pumpernickel contains more fiber than refined breads to support regularity and heart health.

May Reduce Inflammation

Compounds in pumpernickel may decrease inflammation, a risk factor for many diseases.

Rich in Antioxidants

Dark rye breads like pumpernickel contain protective antioxidants including lignans and quinones.

Supports Gut Health

The live cultures created via sourdough fermentation can benefit digestive health.

Downsides of Pumpernickel Bread

While perfectly healthy in moderation, there are a few downsides to keep in mind:

Higher in Carbs

Pumpernickel is lower carb than some breads but still contains a substantial amount of carbs per slice.

Contains Phytic Acid

Like other whole grains, pumpernickel contains phytic acid which may impact mineral absorption.

Shorter Shelf Life

The lack of preservatives means pumpernickel goes stale faster than typical loaves of bread.

Can Cause Digestive Issues

The high fiber and rye content may cause gas, bloating, or discomfort in sensitive individuals.

Is Pumpernickel Bread a Healthy Choice?

Pumpernickel bread can be part of a healthy diabetes diet when consumed in moderation. It provides fiber, nutrients, and steadier blood sugar control.

Aim for no more than 2 slices per day as part of a balanced approach. Additionally, pair it with protein foods and healthy fats while still monitoring portions.

Select 100% whole grain varieties and avoid pumpernickel made with refined flours or too many additives. Look for organic, fresh baked options when possible for maximum nutrition.

Overall, pumpernickel bread can be a nutritious addition to the diet for people with diabetes. Just be mindful of serving sizes and eat it in combination with other healthy foods.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.