Cookie, Butter or Sugar: A Moderate Glycemic Index Option

Cookies are a beloved treat enjoyed by people of all ages. Whether you’re dunking them in milk or enjoying them with tea, understanding their nutritional profile is important, especially if you’re monitoring your blood sugar levels. Today, we’re examining butter or sugar cookies and their glycemic impact.

Glycemic Index and Load

Glycemic Index (GI): 55

Butter or sugar cookies fall into the moderate glycemic index category, sitting right at the boundary between low and medium GI foods. Foods with a GI of 55 or less are typically considered low, while those between 56-69 are medium.

Glycemic Load (GL): 36.3

While the GI is moderate, the glycemic load is considered high. A GL above 20 is classified as high, indicating that despite the moderate GI, consuming a 100g serving of butter or sugar cookies will significantly impact blood glucose levels.

Nutritional Breakdown

A 100g serving of butter or sugar cookies contains:

• Calories: 464
• Protein: 5.35g
• Fat: 19.6g
• Carbohydrates: 67.3g
• Fiber: 1.3g
• Sugar: 27.3g
• Net Carbs: 66g

What This Means For You

Butter or sugar cookies are energy-dense foods with a significant carbohydrate content. The high sugar content (27.3g per 100g) and limited fiber (only 1.3g) contribute to their substantial glycemic impact.

The net carbs of 66g per serving indicate that these cookies will provide a substantial amount of digestible carbohydrates that will be converted to glucose in your bloodstream.

Considerations for Blood Sugar Management

If you’re managing diabetes or trying to maintain stable blood sugar levels, consider the following:

• Portion control is crucial – the standard serving size analyzed here (100g) is quite large and would likely represent several cookies
• Pairing cookies with protein or healthy fats may help reduce their glycemic impact
• Consider enjoying these cookies after a balanced meal rather than on an empty stomach
• Look for cookie varieties with added fiber or reduced sugar for a lower glycemic impact

Bottom Line

While butter or sugar cookies have a moderate glycemic index, their high carbohydrate content and glycemic load make them a food to enjoy in moderation, especially for those monitoring blood glucose levels. As with many sweet treats, mindful consumption is key to incorporating them into a balanced diet.

Remember that individual responses to foods can vary, and factors like ripeness, preparation methods, and other foods consumed at the same time can affect how your body processes carbohydrates.