Coffee Cake, Crumb or Quick-Bread Type: A Moderate Glycemic Index Dessert

Coffee cake is a beloved breakfast or dessert option that pairs perfectly with your morning coffee or afternoon tea. Let’s take a closer look at the nutritional profile and glycemic impact of this crumb or quick-bread type coffee cake.

Glycemic Index and Load

Coffee cake has a Glycemic Index (GI) of 57.9, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, meaning they cause a moderate rise in blood sugar levels compared to pure glucose.

The Glycemic Load (GL) is 28.89, which is considered high. While the GI tells us how quickly a food raises blood sugar, the GL takes into account both the GI and the amount of carbohydrates in a typical serving. A GL above 20 is considered high, indicating that a 100g serving of coffee cake can significantly impact blood sugar levels.

Nutritional Breakdown per 100g Serving

• Calories: 396
• Protein: 6.49g
• Fat: 18.4g
• Carbohydrates: 51.3g
• Fiber: 1.4g
• Sugar: 26.6g
• Net Carbs: 49.9g

What This Means For You

Coffee cake is relatively high in calories and carbohydrates, with a significant amount coming from sugars. The moderate fiber content (1.4g) does little to offset the impact of the 51.3g of carbohydrates, resulting in a high net carb count of 49.9g per 100g serving.

For Blood Sugar Management

If you’re monitoring your blood glucose levels or following a low-glycemic diet, coffee cake should be consumed in moderation. The combination of a medium GI and high GL suggests that even a small portion can have a substantial impact on blood sugar levels.

Portion Control Is Key

Consider reducing your serving size to lower the glycemic load. A 50g portion would reduce the GL to approximately 14.45, which falls into the medium GL category and may be more manageable for those concerned about blood sugar spikes.

Making Healthier Choices

• Opt for coffee cake recipes that incorporate whole grains for increased fiber
• Reduce the sugar content in homemade versions
• Add nuts or seeds to increase protein and healthy fats
• Pair with protein-rich foods to help moderate the glycemic response
• Consider alternatives with lower GI, such as oat-based baked goods

Conclusion

Coffee cake can be enjoyed as an occasional treat, even for those monitoring their blood sugar. Being aware of its moderate glycemic index but high glycemic load can help you make informed decisions about portion sizes and frequency of consumption. For individuals with diabetes or insulin resistance, it’s advisable to consult with a healthcare provider regarding the inclusion of coffee cake in your diet.