Cookies with Fruit and Nuts: A Glycemic Index Guide
Are you wondering about the glycemic impact of those delicious butter or sugar cookies with fruit and nuts? Today we’re analyzing these popular treats and breaking down their nutritional profile to help you make informed dietary choices.
Glycemic Index and Load
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Butter or sugar cookies with fruit and/or nuts have a Glycemic Index (GI) of 55, placing them right at the boundary between low and medium GI foods. The Glycemic Index measures how quickly a food raises blood glucose levels compared to pure glucose.
However, the Glycemic Load (GL) is 34.87, which is considered high. While the GI is moderate, the high carbohydrate content results in a significant glycemic load, meaning these cookies can substantially impact blood sugar levels despite their moderate GI rating.
Nutritional Breakdown per 100g Serving
- Calories: 470 kcal
- Protein: 6.52g
- Fat: 21.1g
- Carbohydrates: 65g
- Fiber: 1.6g
- Sugar: 24g
- Net Carbs: 63.4g
What This Means For Your Diet
With 470 calories per 100g serving, these cookies are quite energy-dense. The high carbohydrate content (65g) combined with relatively low fiber (1.6g) results in high net carbs (63.4g), making them a significant source of rapidly digestible energy.
The addition of fruits and nuts does provide some nutritional benefits, but doesn’t significantly offset the high sugar and carbohydrate content from a glycemic perspective.
Who Should Be Cautious?
- People with diabetes or insulin resistance
- Those following low-carb or ketogenic diets
- Individuals trying to manage blood sugar levels
- People working on weight management goals
Healthier Alternatives
If you’re watching your glycemic response but still craving cookies, consider:
- Cookies made with almond or coconut flour (lower in carbs)
- Sugar-free varieties sweetened with stevia or erythritol
- Homemade versions with increased fiber from nuts, seeds, or bran
- Smaller portion sizes of traditional cookies paired with protein
Bottom Line
While cookies with fruit and nuts can be enjoyed as an occasional treat, their high glycemic load and carbohydrate content make them less suitable for regular consumption if you’re monitoring blood sugar levels or following a low-carb eating plan.
The moderate GI value (55) can be misleading without considering the high glycemic load (34.87), which gives a more complete picture of how these cookies will affect your blood glucose levels.
As with most sweet treats, moderation is key, and pairing with protein or healthy fats can help mitigate blood sugar spikes.