Blueberry Pie: A Glycemic Index and Nutritional Analysis

Blueberry pie is a beloved dessert that combines the natural sweetness of blueberries with a flaky crust. While delicious, it’s important to understand how this treat affects your blood sugar and overall nutrition.

Glycemic Impact of Blueberry Pie

Blueberry pie has a Glycemic Index (GI) of 59, placing it in the medium GI category. This means it causes a moderate rise in blood sugar levels compared to pure glucose.

The Glycemic Load (GL) is 20.94 per 100g serving, which is considered relatively high. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate measure of how a food affects blood sugar levels.

Nutritional Breakdown per 100g Serving

• Calories: 300 kcal
• Protein: 2.82g
• Fat: 15.5g
• Total Carbohydrates: 38g
• Dietary Fiber: 2.5g
• Sugar: 15.5g
• Net Carbs: 35.5g

What This Means For Your Diet

Blueberry pie contains a significant amount of sugar and carbohydrates, as reflected by its moderate GI and relatively high GL. The pie’s fat content (15.5g per 100g) comes primarily from the crust’s butter or shortening, contributing to the high calorie count of 300 kcal per serving.

While blueberries themselves offer antioxidants and vitamins, these benefits are somewhat diluted in pie form due to the added sugars and refined flour in the crust. The fiber content (2.5g) provides some digestive benefits but isn’t high enough to significantly offset the carbohydrate impact.

Recommendations for Different Dietary Needs

• Diabetics: Should consume very small portions of blueberry pie occasionally and monitor blood glucose responses carefully due to the high GL.
• Low-carb dieters: With 35.5g of net carbs per 100g, blueberry pie is generally not suitable for strict low-carb diets.
• Weight management: The high calorie density makes blueberry pie a food to enjoy in moderation if weight loss is a goal.

Healthier Alternatives

If you love blueberry pie but want a lower glycemic impact, consider:

• Making a crustless blueberry cobbler with less sugar
• Using almond flour or coconut flour for a lower-carb crust
• Enjoying fresh blueberries with a small amount of whipped cream
• Trying a blueberry chia pudding as a dessert alternative

Remember, occasional treats can be part of a balanced diet. Understanding the glycemic impact helps you make informed decisions about how blueberry pie fits into your overall eating plan.