With a glycemic index of 64 and a glycemic load of 28 per 100g, raisin bread raises blood glucose rapidly. The 52.3g of carbs (19% DV) and 5.7g of sugar (11% DV) are quickly digested, triggering a large insulin release. This can lead to a post-meal energy crash and, over time, increase insulin resistance.
Each 100g provides 2.9mg of iron (16% DV), which is notable for a bread product. Iron is essential for hemoglobin synthesis and oxygen transport. Regular consumption can help prevent iron-deficiency anemia, especially if paired with vitamin C (e.g., orange juice) to enhance absorption.
At 0.198mg per 100g, this bread supplies 22% of the daily value for copper. Copper is a cofactor for enzymes like cytochrome c oxidase, which is critical for mitochondrial energy production. Adequate copper also supports connective tissue formation and neurotransmitter synthesis.
At 1146 kcal per 100g (about 4–5 slices), eating this daily can easily push you into a calorie surplus. The 4.4g of fat (6% DV) and 52.3g of carbs add up quickly. Over time, this can lead to weight gain, especially if you don't adjust other meals.
The 4.3g of fiber (15% DV) per 100g helps bulk stool and promote regular bowel movements. Fiber also feeds beneficial gut bacteria, producing short-chain fatty acids that support colon health. This can reduce constipation and improve gut microbiome diversity.
Verdict
Raisin bread can be a decent source of iron, copper, and fiber, but its high glycemic load and calorie density make it a poor daily staple—especially for those managing blood sugar or weight.
⚠️ Who Should Avoid
- People with type 2 diabetes or prediabetes
- Individuals trying to lose weight or maintain a calorie deficit