Berry Strudel – A Sweet Indulgence with Moderate GI
Berry strudel is a delicious pastry dessert that combines flaky dough with sweet berry filling. While it’s a tempting treat, understanding its glycemic impact can help you make informed dietary choices.
Glycemic Impact of Berry Strudel
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Berry strudel has a Glycemic Index (GI) of 59, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, meaning they cause a moderate rise in blood sugar levels – not as rapid as high-GI foods but faster than low-GI alternatives.
The Glycemic Load (GL) is 21.54 for a 100g serving, which is considered high. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of a food’s impact on blood sugar levels.
Nutritional Breakdown
A 100g serving of berry strudel contains:
- Calories: 291
- Protein: 2.43g
- Fat: 14.2g
- Carbohydrates: 39.2g
- Fiber: 2.7g
- Sugar: 21.7g
- Net Carbs: 36.5g
Who Should Be Cautious?
With its moderate GI but high GL, berry strudel should be consumed mindfully by:
- People with diabetes or insulin resistance
- Individuals following a low-carb diet
- Those monitoring their blood sugar levels
Healthier Consumption Tips
If you’re craving berry strudel but want to minimize its glycemic impact:
- Enjoy a smaller portion size
- Pair it with protein (like Greek yogurt) to slow down sugar absorption
- Opt for homemade versions with less added sugar
- Choose whole grain dough options when available
The Berry Benefit
Despite its moderate GI, berry strudel does contain berries which are rich in antioxidants and contribute to the 2.7g of fiber per serving. The fiber helps slow down carbohydrate absorption, slightly mitigating the glycemic response.
Overall, berry strudel is best enjoyed as an occasional treat rather than a regular part of a low-glycemic diet. The relatively high sugar content (21.7g per 100g) and net carbs (36.5g) make it a food to consume in moderation, especially for those monitoring their blood glucose levels.