Cookie, Graham Cracker with Chocolate and Marshmallow – A Sweet Indulgence

Graham cracker cookies with chocolate and marshmallow, often known as s’mores cookies, are a delightful treat that combines the classic flavors of camping s’mores in a convenient cookie form. However, if you’re monitoring your blood sugar levels or following a specific dietary plan, it’s important to understand how these treats affect your glycemic response.

Glycemic Index and Glycemic Load

The glycemic index (GI) is a measure of how quickly a food raises blood glucose levels. Foods with a high GI are rapidly digested and absorbed, causing a quick spike in blood sugar.

For graham cracker cookies with chocolate and marshmallow:

• Glycemic Index: 74 – This is considered high on the GI scale (anything above 70 is high)
• Glycemic Load: 48.99 – This is also very high (anything above 20 is considered high)

The high glycemic load indicates that consuming these cookies will likely cause a significant increase in blood sugar levels, which may not be suitable for people with diabetes or those trying to manage their blood glucose.

Nutritional Profile (per 100g serving)

• Calories: 465
• Protein: 6.36g
• Fat: 18.6g
• Carbohydrates: 69g
• Fiber: 2.8g
• Sugar: 43.9g
• Net Carbs: 66.2g (total carbs minus fiber)

Health Considerations

These cookies are high in calories and contain significant amounts of sugar and carbohydrates. The relatively low fiber content (2.8g) does little to slow down the absorption of sugars, contributing to the high glycemic index.

The high sugar content (43.9g per 100g) is particularly noteworthy, as it represents nearly 88% of the daily recommended sugar intake for an adult based on a 2,000 calorie diet (which suggests limiting added sugar to 50g per day).

Who Should Be Cautious

• People with diabetes or insulin resistance
• Individuals following a low-carb or ketogenic diet
• Those monitoring their caloric intake for weight management
• People with blood sugar regulation issues

Healthier Alternatives

If you enjoy the flavor profile but want something with a lower glycemic impact, consider:

• Making homemade versions with whole grain flour and reduced sugar
• Choosing dark chocolate (70% cocoa or higher) instead of milk chocolate
• Incorporating almond or coconut flour for some of the wheat flour
• Adding nuts to increase protein and healthy fat content, which can help lower the overall glycemic response

Conclusion

Graham cracker cookies with chocolate and marshmallow are a high-glycemic treat that should be consumed in moderation, especially by those monitoring their blood sugar levels. When enjoying these cookies, consider pairing them with a source of protein or healthy fat to help mitigate the blood sugar spike, and be mindful of portion sizes.

Remember that occasional treats can be part of a balanced diet, but understanding their nutritional impact helps you make informed choices about when and how to include them in your eating plan.