Is Turkish Bread Low GI? Unpacking the Glycemic Index

January 10, 2026 •

3 min read

While some might assume all bread has a similar effect on blood sugar, traditional white Turkish bread, like pide, can cause a rapid glucose spike due to its high glycemic index (GI). This makes understanding the nuances of Turkish bread and its ingredients crucial for those monitoring their blood sugar levels, such as individuals with diabetes or PCOS. This article will explore why traditional Turkish bread often has a high GI and how opting for certain varieties can offer a healthier, lower-GI alternative.

Quick Summary

Traditional Turkish bread, particularly varieties made from refined white flour like pide, typically has a high glycemic index and can cause blood sugar spikes. However, selecting whole grain or sourdough versions can provide a lower GI alternative that results in a more gradual blood sugar increase. Dietary choices like adding protein and healthy fats to a meal can also significantly mitigate the overall glycemic response.

Key Points

Refined Flour is High GI: Traditional Turkish breads, like pide and simit, are typically made with refined white flour, giving them a high glycemic index (GI).
Whole Grain is a Lower GI Alternative: Choosing whole grain Turkish bread varieties, or those enriched with ingredients like barley, can provide a medium or low GI option.
Pairing Matters: The overall glycemic response of a meal can be significantly lowered by pairing Turkish bread with protein-rich foods (e.g., meat, cheese) and healthy fats (e.g., olive oil).
Fiber Slows Absorption: The higher fiber content in whole grain options slows the digestion of carbohydrates, leading to a more stable and gradual rise in blood sugar.
Preparation Affects GI: Freezing and then toasting white bread can surprisingly lower its GI due to changes in starch structure, though the overall effect is modest compared to choosing a whole grain option.
Portion Control is Key: Regardless of the GI, the amount of carbohydrate consumed affects blood sugar levels. A large portion of even low GI food can still have a significant impact.

Understanding the Glycemic Index

The glycemic index (GI) is a system that ranks carbohydrate-containing foods based on how quickly they raise blood glucose levels. Foods are categorized as low GI (55 or less), medium GI (56–69), or high GI (70 or more). When a food has a high GI, its carbohydrates are digested and absorbed rapidly, causing a sharp spike in blood sugar. Conversely, low GI foods are digested more slowly, leading to a more gradual and sustained increase in blood glucose. For individuals with diabetes, insulin resistance, or those aiming for better blood sugar control, choosing lower GI foods is generally recommended.

Why Traditional Turkish Bread is High GI

Traditional Turkish bread, such as the popular pide, is often made with refined white wheat flour. This highly processed flour lacks the fiber and other components found in the whole grain, causing the body to break it down into glucose very quickly. A 2021 study on traditional Turkish foods found that white bread in Turkey had the lowest dietary fiber and, consequently, one of the highest GI values among tested bread types. Additionally, other popular Turkish breads like the sesame-crusted simit have a high GI due to their refined flour composition. While this makes for a delicious and soft texture, it is not ideal for maintaining stable blood sugar.

The Lower GI Turkish Bread Options

While the classic white pide is high GI, several varieties of Turkish bread offer a lower glycemic impact. The key is to look for breads made from whole grains or those that undergo a sourdough fermentation process, both of which slow down the release of sugar into the bloodstream.

List of Lower GI Turkish Bread Alternatives:

Whole Wheat Bazlama: Some varieties of bazlama, a thick flatbread, are made with whole wheat flour, which contains more fiber than refined flour. A 2024 study on bazlama enriched with barley flour found its GI to be in the medium range, significantly lower than control samples made with refined flour.
Sourdough Versions: While less traditional, artisanal bakers sometimes produce sourdough versions of Turkish-style bread. The fermentation process in sourdough bread lowers its GI.
Enriched Flatbreads: Modern variants of flatbreads, or those made at home, can incorporate high-fiber ingredients like barley flour and lentils, which have been shown to reduce the bread's GI significantly.

Mitigating the Glycemic Impact of Turkish Bread

Even when consuming a higher GI bread, the overall glycemic response of a meal can be managed through strategic food pairings. The presence of protein, healthy fats, and fiber-rich foods helps to slow down digestion, leading to a gentler rise in blood sugar.

Smart Pairings for Lower GI:

Pair with protein: Serving Turkish bread with protein-rich foods like grilled meat (as in a kebab), eggs, or cheese can help balance the meal and reduce the glycemic load.
Combine with healthy fats: Healthy fats like those found in olive oil or avocado can further slow down digestion. Drizzling extra virgin olive oil over the bread or serving it with a side of hummus (which contains tahini, a source of healthy fats) is a great strategy.
Add fiber: Consuming the bread with vegetables or legumes, such as a salad or bean dip, increases the meal's fiber content. Fiber slows the absorption of glucose and can significantly flatten the blood sugar curve.

Comparison Table: Glycemic Impact of Different Breads


Bread Type	Typical Flour	Typical GI Score	Fiber Content	Effect on Blood Sugar
Traditional White Turkish Bread (Pide)	Refined White Wheat	High (>70)	Low	Rapid spike
Wholemeal Bread	Whole Wheat	Medium (56-70)	Medium	Gradual increase
Sourdough Bread	Various	Low (<55)	Medium to High	Slow, sustained release
Multigrain Bread	Mixed Grains	Low to Medium (39-68)	High	Slow, sustained release
Bazlama (Barley-Enriched)	Mixed Wheat & Barley	Medium (64-68)	High (due to beta-glucan)	Medium increase

Conclusion

While the answer to 'Is Turkish bread low GI?' is generally no for its most traditional, refined white flour forms, it is not a complete dismissal of this delicious food. The key lies in being an informed consumer and understanding the factors that influence its glycemic impact. By opting for whole grain or sourdough variations and thoughtfully pairing the bread with protein and fiber, you can enjoy Turkish bread as part of a balanced diet. Individuals concerned with blood sugar management can use this knowledge to make healthier choices without completely eliminating a beloved cultural staple. Remember, portion control and the overall balance of a meal are as important as the GI of any single ingredient.

Frequently Asked Questions

Traditional Turkish bread, such as pide, is typically made from refined white wheat flour, which lacks fiber. This causes the carbohydrates to be digested quickly, leading to a rapid and high spike in blood glucose levels.

While traditional white Turkish bread is high GI, healthier, lower GI options exist. Look for varieties made with whole grain flour, such as certain types of bazlama, or seek out artisanal sourdough versions.

To lower the glycemic impact, you can pair Turkish bread with protein and healthy fats, such as meats, cheese, eggs, or hummus. These additions slow down digestion and result in a more gradual increase in blood sugar.

Yes, research suggests that freezing white bread and then toasting it can slightly lower its GI due to changes in the starch structure. However, the effect is less significant than choosing a naturally lower-GI, whole grain bread.

While durum wheat pasta has a low GI, the impact of durum wheat flour in bread depends on its processing. Many Turkish bread recipes use refined flour, which elevates the GI, despite the potential low GI properties of the whole grain.

A high GI food, like white bread, causes a rapid and large spike in blood glucose. A low GI food, like grainy bread or oats, is digested slowly and releases glucose gradually, leading to a more stable blood sugar response.

No, people with diabetes don't need to avoid Turkish bread completely. They can make healthier choices by selecting whole grain varieties, practicing portion control, and pairing it with protein and vegetables to manage its glycemic impact.