Sponge Cake – Glycemic Index and Nutritional Profile
Sponge cake is a beloved dessert known for its light, airy texture. But how does it fit into a glycemic-conscious diet? Let’s explore the glycemic index, glycemic load, and nutritional profile of this classic treat.
Glycemic Index and Load of Sponge Cake
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Sponge cake has a glycemic index (GI) of 46, which places it in the low to medium GI range. Foods with a GI below 55 are generally considered low glycemic index foods.
However, the glycemic load (GL) of sponge cake is 27.83 per 100g serving. Glycemic load takes into account both the quality and quantity of carbohydrates, and a GL above 20 is considered high. This higher GL is due to the substantial amount of carbohydrates in sponge cake.
Nutritional Profile (per 100g serving)
- Calories: 290
- Protein: 5.4g
- Fat: 2.7g
- Carbohydrate: 61g
- Fiber: 0.5g
- Sugar: 36.7g
- Net Carbs: 60.5g
What These Numbers Mean for Your Health
While sponge cake has a moderate glycemic index, its high glycemic load and substantial sugar content means it should be consumed in moderation, especially by those monitoring blood sugar levels. The cake is relatively low in fat compared to many other desserts, but its high carbohydrate and sugar content make it a treat best enjoyed occasionally rather than as a dietary staple.
The low fiber content (just 0.5g per 100g) means that sponge cake won’t provide much satiety benefit or digestive support.
Tips for Including Sponge Cake in a Balanced Diet
- Consider smaller portion sizes (50g or less) to reduce the glycemic impact
- Pair with protein-rich foods like Greek yogurt to help moderate blood sugar response
- Opt for homemade versions where you can control sugar content
- Consider whole grain variations to increase the fiber content
- For those with diabetes, account for the 60.5g of net carbs when planning insulin dosage
Understanding the glycemic index and nutritional content of foods like sponge cake can help you make informed decisions about how to incorporate them into your diet while maintaining balanced blood sugar levels.