Cream Puff, Eclair, Custard or Cream Filled, Iced – Glycemic Index & Nutritional Analysis

Indulging in a delicious cream puff or eclair is a treat many of us enjoy, but it’s important to understand how these sweet pastries affect your blood sugar levels. Let’s explore the glycemic index, glycemic load, and nutritional profile of cream-filled pastries.

Glycemic Index and Glycemic Load

These custard or cream-filled pastries have a moderately high glycemic index of 59, which means they can cause a relatively quick rise in blood sugar levels. The glycemic load is 21.54, which is considered high and indicates a significant impact on blood glucose levels when consumed in the standard serving size.

Nutritional Breakdown per 100g Serving

• Calories: 334 kcal
• Protein: 4.41g
• Fat: 18.5g
• Total Carbohydrates: 37.4g
• Dietary Fiber: 0.9g
• Sugars: 22g
• Net Carbs: 36.5g

What This Means For Your Diet

Cream puffs, eclairs, and similar pastries are indulgent treats that pack a significant caloric punch, primarily coming from fats and carbohydrates. With 22g of sugar per 100g serving, these treats can cause substantial blood sugar spikes, especially for those monitoring their glucose levels.

Low Fiber Content

With only 0.9g of fiber, these pastries don’t provide much of this important nutrient that helps slow down sugar absorption. The low fiber content contributes to the relatively high glycemic index and load values.

Considerations for Special Diets

• Diabetic Diet: Due to the high glycemic load and sugar content, these pastries should be limited or avoided by people with diabetes.
• Low-Carb Diet: With 36.5g of net carbs per 100g serving, cream puffs and eclairs are not suitable for strict low-carb diets.
• Weight Management: The high calorie density (334 calories per 100g) means these treats should be enjoyed in moderation for those watching their weight.

Healthier Alternatives

If you’re monitoring your blood sugar levels but still want a sweet treat, consider these lower-glycemic alternatives:

• Fresh berries with a small amount of whipped cream
• Dark chocolate (70% or higher cocoa content)
• Greek yogurt with a drizzle of honey
• Homemade versions with reduced sugar and whole grain flour

Bottom Line

Cream puffs and eclairs are delicious indulgences but should be enjoyed occasionally rather than as regular desserts, especially for those monitoring blood sugar levels or following specific dietary plans. When you do enjoy them, consider pairing with a source of protein or healthy fat to help mitigate the blood sugar impact, and be mindful of portion sizes.