Biscuit, Home Recipe: A High Glycemic Index Option

Home-baked biscuits are a comfort food classic that many of us enjoy with meals or as a snack. However, if you’re monitoring your blood sugar levels, you should be aware of how these delicious treats affect your glycemic response. Today, we’re examining the glycemic impact and nutritional profile of homemade biscuits.

Glycemic Index and Load

Homemade biscuits have a glycemic index of 92, which places them firmly in the high GI category. Foods with a GI above 70 are considered high, meaning they cause a rapid spike in blood sugar levels.

Even more concerning is the glycemic load of 40.02, which is extremely high. While GI tells us how quickly a food raises blood sugar, glycemic load takes into account both the quality (GI) and quantity of carbohydrates. A GL above 20 is considered high, making homemade biscuits a food that should be consumed with caution by those monitoring blood glucose.

Nutritional Breakdown (per 100g serving)

• Calories: 350
• Protein: 7.03g
• Fat: 16g
• Carbohydrates: 44.9g
• Fiber: 1.4g
• Sugar: 4.57g
• Net Carbs: 43.5g

Why Are Homemade Biscuits High GI?

The high glycemic index of homemade biscuits can be attributed to several factors:

• Refined white flour as the primary ingredient
• Low fiber content (only 1.4g per 100g serving)
• The cooking process, which makes the starches more easily digestible
• Relatively high net carbs (43.5g)

Health Implications

Consuming high-GI foods like homemade biscuits regularly can contribute to:

• Blood sugar spikes and crashes
• Increased hunger shortly after eating
• Greater risk of type 2 diabetes over time
• Potential weight gain due to the high calorie and carbohydrate content

Better Alternatives and Modifications

If you enjoy biscuits but want to reduce their glycemic impact, consider these modifications:

• Use whole grain flour instead of white flour to increase fiber content
• Add seeds or nuts to the dough for more protein and healthy fats
• Reduce portion size and pair with protein and healthy fats
• Try alternative recipes using almond flour or coconut flour

The Bottom Line

With a glycemic index of 92 and glycemic load of 40.02, homemade biscuits should be considered an occasional treat rather than a dietary staple for those concerned about blood sugar management. Their high carbohydrate content combined with low fiber makes them a food that will cause rapid blood glucose elevation.

For those with diabetes, pre-diabetes, or insulin resistance, it’s advisable to limit consumption of traditional biscuits and explore lower-GI alternatives that won’t cause dramatic blood sugar fluctuations.

Remember, occasional indulgence as part of an overall balanced diet is fine for most people, but awareness of a food’s glycemic impact helps you make informed decisions about your dietary choices.