Pan Dulce with Fruit, No Frosting – A Moderate Glycemic Index Sweet Bread

Pan Dulce, a traditional sweet bread popular in many Latin American countries, particularly Mexico, is a beloved pastry enjoyed with morning coffee or as an afternoon treat. Today we’re looking at Pan Dulce with fruit (without frosting) and its glycemic impact.

Glycemic Index and Load

Pan Dulce with fruit (no frosting) has a moderate glycemic index of 57.9, placing it in the medium GI range. Foods with a GI between 56 and 69 are considered moderate, meaning they cause a more gradual rise in blood sugar compared to high GI foods.

However, its glycemic load is relatively high at 28.08. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving. A GL above 20 is considered high, indicating that despite its moderate GI, the total carbohydrate content makes this pastry more impactful on blood sugar levels than the GI alone might suggest.

Nutritional Profile (per 100g serving)

• Calories: 372 kcal
• Protein: 6.2g
• Fat: 16.4g
• Total Carbohydrates: 50.9g
• Dietary Fiber: 2.4g
• Sugar: 31.7g
• Net Carbs: 48.5g

What This Means For Your Diet

With nearly 51g of carbohydrates per 100g serving, Pan Dulce with fruit represents a substantial carbohydrate portion. The relatively low fiber content (2.4g) and high sugar content (31.7g) contribute to its moderate-to-high impact on blood glucose.

For individuals monitoring their blood sugar levels, particularly those with diabetes or insulin resistance, Pan Dulce should be consumed in moderation. The high glycemic load suggests it would be best eaten as an occasional treat rather than a daily staple.

Healthier Consumption Tips

• Consider reducing your portion size to lower the overall glycemic impact
• Pair Pan Dulce with a source of protein or healthy fat to help slow down carbohydrate absorption
• Enjoy it after a meal rather than on an empty stomach
• Look for variations with added nuts or seeds that might increase the fiber content
• Balance your day’s meals with lower GI foods if you plan to include Pan Dulce

Conclusion

Pan Dulce with fruit (no frosting) can be part of a balanced diet when consumed mindfully. Its moderate glycemic index but high glycemic load makes it a food to enjoy occasionally rather than regularly for those concerned with blood sugar management. As with many traditional pastries, the pleasure of enjoying cultural foods can be balanced with awareness of their nutritional impact.