Cream Puff & Eclair: Glycemic Index and Nutritional Analysis
Cream puffs and éclairs are beloved pastries found in bakeries worldwide. These delicate treats with custard or cream filling offer a specific glycemic impact and nutritional profile worth understanding if you’re monitoring your blood sugar levels.
Glycemic Information
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Cream puffs and éclairs (without icing) have a moderate glycemic index of 59, placing them in the medium GI category. With a glycemic load of 7.38, they have a relatively modest impact on blood sugar despite being a dessert item.
This moderate GL makes them a better occasional treat option compared to many other desserts with higher glycemic impacts.
Nutritional Breakdown (per 100g serving)
- Calories: 264 kcal
- Protein: 4.76g
- Fat: 21.5g
- Carbohydrates: 12.9g
- Fiber: 0.4g
- Sugar: 2.24g
- Net Carbs: 12.5g
Understanding The Nutritional Profile
Cream puffs and éclairs derive most of their calories from fat rather than carbohydrates. At 21.5g of fat per serving, they are relatively high in fat content, which explains their rich mouthfeel and satisfying nature.
The relatively low sugar content (2.24g) might surprise some, as these treats aren’t as sugar-heavy as many other desserts. However, the overall carbohydrate content still contributes to their glycemic impact.
Dietary Considerations
For those monitoring carbohydrate intake, the net carbs of 12.5g per 100g serving makes these pastries a moderate-carb option. The fiber content is minimal at only 0.4g, providing little digestive benefit.
The protein content (4.76g) comes primarily from the eggs in the choux pastry and potentially from dairy in the filling.
Best Practices for Consumption
- Consider portion control – a small cream puff will have less impact on blood sugar than a large one
- Pair with protein or fiber-rich foods to help moderate blood sugar response
- Non-iced versions (as analyzed here) have a lower glycemic impact than those with sugary icing
- Consider as an occasional treat rather than a regular dietary inclusion
Bottom Line
Cream puffs and éclairs without icing offer a moderate glycemic impact, making them a better occasional indulgence for those monitoring blood sugar compared to many other desserts. Their relatively low sugar content and moderate GL of 7.38 puts them in a more favorable position than many commercial sweets.
As with all treats, moderation remains key, especially considering their high fat content and limited nutritional benefits.