Coffee Cake with Fruit: A Glycemic Index Analysis
Are you craving something sweet to pair with your morning coffee? A fruit-filled coffee cake might be tempting, but how will it affect your blood sugar levels? Let’s dive into the glycemic profile and nutritional breakdown of crumb-style or quick-bread type coffee cake with fruit.
Glycemic Index and Load
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This dessert has a glycemic index of 57.9, placing it in the medium GI category. Foods with a GI between 56-69 cause a moderate rise in blood glucose levels, neither extremely rapid nor particularly slow.
However, the glycemic load is 28.37, which is considered high. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving us a more accurate picture of how a food affects blood sugar. Any GL above 20 is considered high.
Nutritional Profile Per 100g Serving
- Calories: 322
- Protein: 4.2g
- Fat: 11.8g
- Carbohydrates: 50.2g
- Fiber: 1.2g
- Sugar: 33.8g
- Net Carbs: 49g
What This Means For You
The fruit coffee cake contains a significant amount of carbohydrates, with most of them coming from sugar (33.8g per 100g serving). The fiber content is relatively low at only 1.2g, which explains the high net carbs of 49g.
This combination of high sugar, low fiber, and medium GI contributes to the high glycemic load, meaning this treat will likely cause a substantial increase in blood glucose levels.
Better Choices for Blood Sugar Management
If you’re monitoring your blood sugar or following a low-GI diet, consider these alternatives:
- Smaller portions of coffee cake (perhaps 50g instead of 100g)
- Coffee cakes made with whole grains and less sugar
- Adding extra nuts or seeds to increase protein and healthy fat content
- Opting for fresh fruit with yogurt as a sweeter alternative
Who Should Be Cautious
People with diabetes, insulin resistance, or those trying to manage their weight should consume this type of coffee cake sparingly due to its high sugar content and glycemic load.
Bottom Line
While coffee cake with fruit makes for a delicious treat, its high glycemic load means it’s best enjoyed occasionally rather than as a regular breakfast or snack option. If you do indulge, consider balancing your meal with protein and healthy fats to help moderate the blood sugar response.
Remember, understanding the glycemic impact of foods helps you make informed choices that support your health and wellness goals!