Gummy Candy: A Sweet Treat with High Glycemic Impact
Gummy candy is a popular confectionery enjoyed by people of all ages. Known for its chewy texture and fruity flavors, these colorful treats can be found in various shapes and sizes. However, if you’re monitoring your blood sugar levels or following a low-glycemic diet, you might want to understand the glycemic impact of gummy candies before indulging.
Glycemic Index and Load of Gummy Candy
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Gummy candy has a Glycemic Index (GI) of 78, which places it 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 (GL) of 77.06 for a 100g serving, which is extremely high. A GL above 20 is considered high, making gummy candy a food that can significantly impact blood glucose levels.
Nutritional Profile of Gummy Candy (100g serving)
- Calories: 396
- Protein: 0g
- Fat: 0g
- Carbohydrates: 98.9g
- Fiber: 0.1g
- Sugar: 59g
- Net Carbs: 98.8g
Understanding the Nutritional Impact
Gummy candy is primarily composed of carbohydrates (98.9g per 100g serving), with almost all of these being net carbs (98.8g). The minimal fiber content (0.1g) means that almost all carbohydrates are rapidly digested and absorbed, contributing to the high glycemic response.
With 59g of sugar per 100g serving, gummy candies derive about 60% of their carbohydrate content from various forms of sugar. This high sugar content, combined with virtually no protein, fat, or fiber to slow digestion, explains the high GI and GL values.
Who Should Be Cautious About Consuming Gummy Candy?
- People with diabetes or insulin resistance
- Those following a low-glycemic diet
- Individuals trying to manage weight
- People with blood sugar regulation issues
Healthier Alternatives