Banana Pudding: A Creamy Treat with Moderate Glycemic Impact

Banana pudding is a classic dessert that combines the natural sweetness of bananas with creamy pudding for a satisfying treat. Let’s explore its nutritional profile and how it affects blood sugar levels.

Glycemic Index and Glycemic Load of Banana Pudding

Banana pudding has a Glycemic Index (GI) of 59.1, placing it in the medium GI category. Foods with a GI between 56-69 are considered to have a moderate impact on blood sugar levels.

The Glycemic Load (GL) is 16.13 per 100g serving, which is considered moderate to high. Glycemic Load takes into account both the quality and quantity of carbohydrates, providing a more practical measure of a food’s impact on blood sugar levels.

Nutritional Breakdown

A 100g serving of banana pudding provides:

• Calories: 160
• Protein: 2.57g
• Fat: 4.26g
• Total Carbohydrates: 28g
• Fiber: 0.7g
• Sugar: 19.7g
• Net Carbs: 27.3g

Understanding the Nutritional Impact

Banana pudding is primarily a carbohydrate-rich dessert, with most of its carbohydrates coming from added sugars and the natural sugars in bananas. The relatively low fiber content (0.7g) contributes to its moderate glycemic index, as fiber typically helps slow down sugar absorption.

Considerations for Blood Sugar Management

For individuals monitoring their blood sugar levels:

• The moderate GI and relatively high GL suggest that banana pudding should be consumed in moderation
• Consider enjoying smaller portions to reduce the glycemic impact
• Pairing it with a source of protein or healthy fat can help slow down carbohydrate absorption
• Those with diabetes or insulin resistance should be particularly mindful of portion sizes

Healthier Alternatives

If you’re looking to enjoy banana pudding with a lower glycemic impact:

• Try making homemade versions with reduced sugar
• Use natural sweeteners like stevia or monk fruit instead of refined sugar
• Increase the protein content by adding Greek yogurt
• Boost fiber content by adding chia seeds or ground flaxseed

Conclusion

Banana pudding can be incorporated into a balanced diet, but its moderate glycemic index and load suggest that portion control is important, especially for those managing blood sugar levels. Enjoying this dessert occasionally and in appropriate portions can allow you to satisfy your sweet cravings while maintaining blood sugar stability.