Doughnut, Custard-Filled, with Icing: A Glycemic Index Analysis
Are you craving something sweet but concerned about its impact on your blood sugar? Let’s explore the glycemic profile of a custard-filled doughnut with icing – a popular treat that many of us enjoy occasionally.
Glycemic Impact
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Custard-filled doughnuts with icing have a Glycemic Index (GI) of 76, placing them firmly in the high GI category. Foods with a GI above 70 are considered high, meaning they can cause a rapid spike in blood sugar levels.
Even more significant is the Glycemic Load (GL) of 33.9. The glycemic load takes into account both the quality and quantity of carbohydrates, and anything above 20 is considered high. This substantial GL indicates that this doughnut variety can have a considerable impact on blood glucose levels.
Nutritional Breakdown (per 100g serving)
- Calories: 368
- Protein: 4.52g
- Fat: 18.7g
- Carbohydrates: 46.2g
- Fiber: 1.6g
- Sugar: 27.6g
- Net Carbs: 44.6g
Understanding the Impact
With nearly half of its weight coming from carbohydrates and over 27g of sugar per 100g serving, this doughnut variety is a carbohydrate-dense food. The combination of refined flour, sugar in the dough, custard filling, and sweet icing creates a perfect storm for rapid carbohydrate digestion and glucose absorption.
The relatively low fiber content (1.6g) doesn’t do much to slow down this process, which explains the high GI and GL values.
Who Should Be Careful?
- People with diabetes or insulin resistance
- Those watching their blood sugar levels
- Individuals following a low-glycemic diet
- Anyone managing their weight
Healthier Alternatives
If you’re monitoring your blood glucose but still want something sweet, consider:
- Plain Greek yogurt with berries (lower GI)
- Dark chocolate (70%+ cacao)
- Homemade baked goods using almond flour or coconut flour
- Fresh fruits with a lower GI like apples or berries
Bottom Line
While custard-filled doughnuts with icing can certainly be enjoyed as an occasional treat, their high glycemic index and load make them less suitable for regular consumption, especially for those managing blood sugar levels. As with many high-GI foods, moderation is key, and pairing them with protein or healthy fats can help moderate their impact on blood glucose.
Remember that understanding the glycemic impact of foods empowers you to make informed dietary choices that support your health goals.