Hawaiian Rolls Carb Count: How They Affect Blood Sugar

The Carb Content of Hawaiian Rolls

Hawaiian rolls have become a popular dinner roll option across the United States. Known for their sweet taste and soft, pillowy texture, these little rolls can be found in many grocery stores and served at restaurants. But for people with diabetes watching their carb intake, are Hawaiian rolls a good option? Let's take a closer look at the carb count of Hawaiian rolls.

The Basics of Hawaiian Rolls

Hawaiian rolls were inspired by a Portuguese sweet bread recipe. They have a slightly sweet flavor and fluffy texture that makes them an appealing choice for sandwiches and dinners. The dough contains eggs, milk, and sometimes pineapple juice or honey to give it its signature flavor.

Traditional Hawaiian rolls are made with enriched white flour. This refined flour has had the bran and germ removed, which removes fiber, protein, and other nutrients. The result is a light, fluffy flour with a high glycemic index.

The Carb Count

A typical Hawaiian roll contains about 13-15 grams of total carbohydrates. Since they are made from refined white flour, over 90% of those carbs come from starch and sugar. There is minimal fiber, with less than 1 gram per roll.

By comparison, a slice of whole wheat bread contains 15-20 grams of total carbs with 2-4 grams from fiber. So Hawaiian rolls are fairly comparable to other white flour breads and rolls in their carb content.

Glycemic Index

The glycemic index (GI) is a measure of how quickly a food causes blood glucose levels to rise. Hawaiian rolls have a high GI of about 72.

Foods with a high GI cause a rapid spike in blood sugar. This is followed by a steep drop in blood glucose as insulin rushes in to counteract the spike. This rollercoaster effect can be challenging for anyone, but especially difficult for people with diabetes to manage.

Choosing lower GI options can help keep blood sugar levels more stable. Whole grain or sprouted grain breads have a lower GI around 50. Sourdough bread, with its natural fermentation process, has an even lower GI of 45-55.

Are Hawaiian Rolls Good for Diabetes?

For people with diabetes, controlling carb intake and choosing foods with a low glycemic index is key to maintaining steady blood sugar levels. So where do Hawaiian rolls fit in?

Portion Size Matters

One of the main considerations with Hawaiian rolls is portion control. At 15 grams of carbs per roll, it's easy to go overboard on carbs by eating multiple rolls.

Sticking to just 1 roll and pairing it with a protein source and non-starchy vegetables can help mitigate the blood sugar impact. It's also important to account for the carb count by adjusting other carb foods at the meal.

Look for Whole Grain Versions

Some grocery stores offer whole grain Hawaiian rolls, often made with whole wheat flour. These provide more fiber to help slow digestion and allow for a more gradual blood sugar rise.

If you look at the nutrition label, whole grain Hawaiian rolls have around 2-3 grams of fiber per roll, compared to less than 1 gram in white rolls. The added fiber makes them a better choice for diabetes management.

Avoid Large Sugary Toppings

Hawaiian rolls are sometimes topped with sweet flavored butters or used to make sandwiches with sugary fillings. Adding high-sugar ingredients like honey butter, jams, or dessert fillings can cause carb counts and blood sugar to skyrocket.

Keep fillings and toppings light when using Hawaiian rolls. Focus on savory add-ins like turkey, roast beef, vegetables, mustard, or hummus.

The Best and Worst Breads for Diabetes

When planning meals and snacks, bread choices can make a big difference in blood sugar control. Here's a look at some of the best and worst options for people with diabetes.

Best Breads

Sprouted Grain Bread - Made from whole grains that have started to sprout, sprouted breads are lower in starch and easier to digest. Popular varieties include Ezekiel and Manna breads.

Sourdough - The fermentation process in sourdough bread causes the starch and sugar to break down more slowly, preventing sharp blood sugar spikes.

100% Whole Wheat - With plenty of fiber and nutrients, whole wheat bread causes a gradual rise in blood sugar. Look for brands with at least 3 grams of fiber per slice.

Whole Grain Seeded Loaf - Packed with fiber-rich seeds like flax, sesame, and sunflower, these add nutrition and texture to whole grain loaves.

Worst Breads

White Bread - Made with refined white flour, white bread is pure carbohydrates with minimal fiber. It causes a rapid spike in blood sugar.

Sweet Breads - Varieties like banana bread, zucchini bread, pumpkin bread, and cinnamon raisin bread are often high in added sugar.

Croissants - Buttery and flakey, croissants are made with white flour and layered with trans fats. This is a double diabetes danger.

Hawaiian Rolls - The refined white flour and sweet taste of Hawaiian rolls make them a high glycemic choice best avoided by people with diabetes.

Tips for Choosing the Right Bread

With so many varieties available, bread choices can be confusing. Keep these tips in mind when shopping for the best bread when you have diabetes:

• Look for 100% whole grain or sprouted grain breads
• Choose bread with at least 3 grams of fiber per slice
• Read the ingredient list and avoid added sugars
• Stick to just 1-2 slices as part of a balanced meal
• Pair bread with protein, fat, and fiber
• Experiment with different high-fiber grains like rye, quinoa, amaranth, and oats

Healthy Hawaiian Roll Alternatives

While traditional Hawaiian rolls made from white flour are not the best choice for diabetes, you can still enjoy the sweet flavor and soft texture with these healthier recipes:

Whole Wheat Hawaiian Sweet Rolls

Substitute whole wheat flour for half or all of the white flour. Increase yeast slightly to maintain rise. Top with a little honey butter.

Quinoa Hawaiian Rolls

Replace 1/4 of the flour with cooked quinoa for extra protein and fiber. Add pineapple juice or pineapple tidbits for flavor.

Chia and Flax Hawaiian Rolls

Mix in chia seeds and ground flax meal before baking for an extra fiber and nutrient boost.

Cinnamon Raisin Hawaiian Rolls

Add raisins and cinnamon to the dough for a hint of sweetness in every bite, with antioxidants from the raisins.

The Takeaway on Hawaiian Rolls and Diabetes

Hawaiian rolls made from white flour are high glycemic and provide mostly empty carbs. Portion control is key if choosing to eat them. Seek out whole grain versions or experiment with adding fiber and nutrients to homemade Hawaiian rolls.

Overall, breads with whole grains, seeds, sprouted grains, and other nutritious ingredients make better choices for keeping blood sugar steady. Read labels and ingredients closely and pair bread with protein and produce for balanced nutrition and diabetes management.

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.