Cookie, Brownie (NS as to Icing): A Moderate Glycemic Index Dessert

When it comes to satisfying your sweet tooth, brownies are a classic favorite. Let’s explore the glycemic impact and nutritional profile of a standard brownie cookie without specified icing.

Glycemic Index and Load

Brownies have a moderate glycemic index of 51, placing them in the medium GI category (55 or less is considered low, 56-69 is medium, and 70+ is high). This means they cause a moderate rise in blood sugar levels compared to pure glucose.

However, the glycemic load is 31.52, which is considered high (20+ is high). This higher GL reflects the substantial amount of carbohydrates in brownies that affect blood sugar levels when consumed in typical portions.

Nutritional Breakdown per 100g

• Calories: 405
• Protein: 4.8g
• Fat: 16.3g
• Carbohydrates: 63.9g
• Fiber: 2.1g
• Sugar: 36.6g
• Net Carbs: 61.8g

Understanding the Impact

With nearly 64g of carbohydrates per 100g serving, brownies deliver a significant carbohydrate load to your system. The relatively low fiber content (2.1g) does little to slow down carbohydrate absorption, while the high sugar content (36.6g) contributes to the overall glycemic impact.

Who Should Be Cautious?

Individuals monitoring their blood sugar levels, including those with diabetes, insulin resistance, or following a low-carb diet, should be mindful of brownie consumption. The high glycemic load and substantial net carbs make this a treat that can significantly impact blood glucose levels.

Healthier Alternatives and Portion Control

If you enjoy brownies but want to minimize their glycemic impact, consider:

• Reducing portion size (a small 25g portion would have a glycemic load of about 8)
• Choosing brownies made with alternative flours like almond or coconut flour
• Looking for versions with added nuts to increase protein and healthy fats
• Selecting varieties with dark chocolate, which may have a lower GI

The Bottom Line

While brownies offer a satisfying sweet treat, their moderate GI and high GL suggest they’re best enjoyed in moderation, especially for those concerned about blood sugar management. Considering the high calorie, carbohydrate, and sugar content, brownies should be viewed as an occasional indulgence rather than a regular dietary component.

For those following a low-glycemic diet, there are many brownie recipes specifically designed to lower the glycemic impact while maintaining the delicious chocolate flavor we all love.