Peanut Butter Cream Pie: A Glycemic Index Analysis

Peanut butter cream pie is a delicious dessert that combines the rich flavor of peanut butter with a smooth, creamy texture. While it’s certainly a treat for the taste buds, it’s important to understand how this indulgence affects your blood sugar levels and fits into various dietary plans. Let’s explore the glycemic index, glycemic load, and nutritional profile of peanut butter cream pie.

Glycemic Index and Glycemic Load

The peanut butter cream pie has a Glycemic Index (GI) of 59, which puts it in the medium GI range. Foods with a GI between 56-69 are considered medium glycemic index foods, meaning they cause a moderate rise in blood glucose levels compared to pure glucose.

More importantly, this dessert has a Glycemic Load (GL) of 18.88, which is considered high. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving. A GL above 20 is considered high, 11-19 is medium, and 10 or less is low. At nearly 19, peanut butter cream pie is at the higher end of the medium range, approaching high.

Nutritional Breakdown (per 100g serving)

• Calories: 421
• Protein: 5.92g
• Fat: 30.1g
• Carbohydrates: 33.1g
• Fiber: 1.1g
• Sugar: 21.7g
• Net Carbs: 32g

What This Means For Your Diet

With 421 calories per 100g serving, peanut butter cream pie is a calorie-dense food. The high fat content (30.1g) contributes significantly to the calorie count, while the considerable sugar content (21.7g) makes up more than half of the total carbohydrates.

The fiber content is relatively low at just 1.1g per serving, which partly explains why the net carbs (32g) are only slightly lower than the total carbohydrates (33.1g). This low fiber content, combined with the high sugar content, contributes to the medium-to-high glycemic load.

Considerations for Different Dietary Needs

For Diabetics and Blood Sugar Management

The medium GI and high GL of peanut butter cream pie suggest that it should be consumed in moderation by individuals monitoring their blood sugar levels. The high sugar content (21.7g) can lead to significant blood glucose spikes, especially when consumed without protein or fiber-rich foods that could help slow down sugar absorption.

For Weight Management

At 421 calories per 100g serving, peanut butter cream pie is energy-dense. The high fat and sugar content make it a food that should be enjoyed occasionally rather than regularly for those watching their calorie intake.

For Low-Carb Diets

With 32g of net carbs per 100g serving, this dessert is not suitable for strict low-carb or ketogenic diets, which typically restrict daily carb intake to 20-50g total.

Healthier Alternatives

If you’re craving the flavor of peanut butter but want a lower-glycemic option, consider:

• A small serving of natural peanut butter with apple slices
• Greek yogurt with a teaspoon of peanut butter and a sprinkle of dark chocolate chips
• Homemade peanut butter energy balls with oats, which offer more fiber

Conclusion

Peanut butter cream pie is a decadent dessert with a medium glycemic index but a high glycemic load. Its nutritional profile shows it’s high in calories, fat, and sugar, making it a treat best enjoyed in moderation, especially for those managing blood sugar levels or weight. As with most desserts, portion control is key to including this indulgence in a balanced diet.