Tapioca Pudding: A Delicious Dessert with Moderate Glycemic Impact
Tapioca pudding, a classic dessert enjoyed worldwide, offers a creamy texture and mild sweetness. Let’s explore its nutritional profile and how it affects blood sugar levels.
What is Tapioca Pudding?
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Tapioca pudding is a sweet dessert made from tapioca pearls cooked in milk with sugar and other flavorings. The ready-to-eat version provides convenience for those craving this traditional treat without the preparation time.
Glycemic Index and Glycemic Load
Glycemic Index (GI): 62.5
This places tapioca pudding in the medium GI range (56-69), meaning it causes a moderate rise in blood sugar levels compared to pure glucose.
Glycemic Load (GL): 13.56
The glycemic load of 13.56 is considered medium (10-19), indicating that a standard serving will have a moderate impact on blood glucose levels.
Nutritional Profile (per 100g serving)
- Calories: 130
- Protein: 1.95g
- Fat: 3.88g
- Carbohydrates: 21.7g
- Fiber: 0g
- Sugar: 14.9g
- Net Carbs: 21.7g
Blood Sugar Considerations
Tapioca pudding contains a significant amount of sugar (14.9g per 100g) and carbohydrates with no dietary fiber to slow digestion. This explains its moderate glycemic impact. The presence of fat (3.88g) helps slightly slow the absorption of carbohydrates.
Who Should Be Cautious?
- People with diabetes should consume tapioca pudding in moderation and consider it part of their carbohydrate allowance.
- Those monitoring blood glucose levels may want to pair this dessert with protein or healthy fats to reduce its glycemic impact.
- Individuals following low-carb diets should note the relatively high carbohydrate content (21.7g net carbs).
Healthier Alternatives
If you’re looking for lower glycemic options, consider:
- Greek yogurt with berries
- Chia seed pudding
- Homemade tapioca pudding with reduced sugar and added protein
The Bottom Line
Ready-to-eat tapioca pudding, with its medium GI of 62.5 and GL of 13.56, can be included in most diets occasionally. However, its lack of fiber, relatively high sugar content, and moderate glycemic impact make it best enjoyed as an occasional treat rather than a dietary staple, especially for those monitoring blood glucose levels.
Always consider your individual health needs and dietary goals when including foods like tapioca pudding in your meal plan.