Apple Pie Filling: A Sweet Treat with Moderate Glycemic Impact

When it comes to desserts, apple pie filling is a versatile and beloved option that brings warmth and sweetness to many dishes. But how does it fare on the glycemic index scale? Let’s dive into the nutritional profile of this tasty treat.

Glycemic Index and Glycemic Load

Apple pie filling has a glycemic index (GI) of 38, which places it in the low glycemic index category. Foods with a GI below 55 are considered low GI, meaning they cause a slower rise in blood glucose levels compared to high GI foods.

The glycemic load (GL) of apple pie filling is 9.54 per 100g serving. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a food, giving us a more complete picture of how a food affects blood sugar levels. A GL of less than 10 is considered low, so apple pie filling just barely falls within this range.

Nutritional Breakdown

A 100g serving of apple pie filling contains:

• Calories: 100
• Protein: 0.1g
• Fat: 0.1g
• Carbohydrates: 26.1g
• Fiber: 1g
• Sugar: 13.8g
• Net Carbs: 25.1g

What This Means for You

Apple pie filling is primarily carbohydrates, with very little protein or fat. While its GI is low, the relatively high carbohydrate content, particularly sugar (13.8g per serving), means it should be consumed in moderation, especially for those monitoring their blood sugar levels.

The 1g of fiber per serving is modest but does contribute to slowing down the absorption of sugars into the bloodstream, which helps explain the relatively low GI despite the sugar content.

Incorporating Apple Pie Filling in a Balanced Diet

For those watching their glycemic response, apple pie filling can be enjoyed as part of a balanced diet. Consider these strategies:

• Pair it with a source of protein or healthy fat to further slow down carbohydrate absorption
• Use it as a topping for plain yogurt rather than as a standalone dessert
• Consider portion size – the nutritional information is based on a 100g serving
• Look for reduced-sugar versions if you’re particularly concerned about sugar intake

Bottom Line

Apple pie filling, with its GI of 38 and GL of 9.54, is a moderate option for those monitoring their glycemic response. While it contains a significant amount of sugar and carbohydrates, its relatively low GI means it won’t cause dramatic spikes in blood sugar when consumed in appropriate portions as part of a balanced meal or snack.

As with all foods containing sugar and refined carbohydrates, moderation is key, especially for individuals with diabetes or those following low-carb eating plans.