Biscuit – Fast Food/Restaurant: A High Glycemic Treat
When dining out at fast food establishments or restaurants, biscuits are a common side option that many people enjoy. However, if you’re monitoring your blood sugar levels or following a low-glycemic diet, you should be aware of how this popular bread choice affects your body.
Glycemic Index and Load
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The biscuits typically served in fast food restaurants and dining establishments have a very high glycemic index of 92. This places them firmly in the high GI category (anything above 70 is considered high), meaning they cause a rapid spike in blood sugar levels after consumption.
With a glycemic load of 37.08, restaurant biscuits have a significant impact on blood glucose. For perspective, a glycemic load above 20 is considered high, making these biscuits a food that should be consumed with caution by those monitoring their blood sugar.
Nutritional Breakdown (per 100g serving)
- Calories: 370
- Protein: 7.08g
- Fat: 18.9g
- Carbohydrate: 42.8g
- Fiber: 2.5g
- Sugar: 3.88g
- Net Carbs: 40.3g
Why Are Restaurant Biscuits So High on the Glycemic Index?
Restaurant biscuits typically have a high GI due to several factors:
- They’re made with refined white flour
- They often contain added sugars
- The processing methods break down the starch molecules for quicker cooking
- They have relatively low fiber content (only 2.5g per serving)
Health Implications
The high glycemic index and load of restaurant biscuits make them a challenging food choice for people with diabetes or insulin resistance. The relatively high fat content (18.9g) combined with high carbohydrates (42.8g) also makes them calorie-dense at 370 calories per 100g serving.
Better Alternatives
If you’re watching your blood sugar but still want to enjoy bread with your meal, consider these lower-GI alternatives:
- Whole grain roll (GI: 50-60)
- Sourdough bread (GI: 50-55)
- Stone-ground whole wheat bread (GI: 55-60)
- Rye bread (GI: 45-50)
How to Reduce the Glycemic Impact
If you do choose to enjoy a restaurant biscuit, here are ways to minimize the blood sugar impact:
- Eat smaller portions
- Pair with protein and healthy fats to slow digestion
- Include fiber-rich vegetables in your meal
- Consider taking a short walk after your meal
While restaurant biscuits can be a delicious treat, their high glycemic index and load make them best suited for occasional consumption rather than as a regular part of a blood-sugar friendly diet.