Cookie, Shortbread, Reduced Fat: A Glycemic Index Analysis
Are you watching your blood sugar levels but still crave a sweet treat? Let’s explore the glycemic impact of reduced-fat shortbread cookies and understand how they fit into a balanced diet.
Glycemic Profile
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Reduced-fat shortbread cookies have a Glycemic Index (GI) of 64, placing them in the medium GI category. Foods with a GI between 56-69 cause a moderate rise in blood glucose levels.
The Glycemic Load (GL) is 47.81 per 100g serving, which is considered high. Remember that glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more complete picture of how a food affects blood sugar levels.
Nutritional Breakdown
A 100g serving of reduced-fat shortbread cookies contains:
- Calories: 451
- Protein: 5.37g
- Fat: 14g
- Carbohydrates: 76g
- Fiber: 1.3g
- Sugar: 21.6g
- Net Carbs: 74.7g
What This Means for Your Diet
Despite being marketed as “reduced fat,” these shortbread cookies remain energy-dense with 451 calories per 100g serving. The fat content may be lower than traditional shortbread, but at 14g per serving, it’s still substantial.
The carbohydrate content is particularly high at 76g per 100g, with relatively low fiber (1.3g) and significant sugar content (21.6g). This combination contributes to the medium GI and high GL values.
Dietary Considerations
- Blood Sugar Management: The medium GI value of 64 means these cookies will cause a moderate rise in blood glucose. However, the high GL suggests that consuming a typical portion may still significantly impact blood sugar levels.
- Portion Control: Due to the high calorie and carbohydrate content, portion control is essential. Consider eating a smaller amount than the 100g serving analyzed here.
- Nutritional Value: These cookies provide minimal nutritional benefits beyond calories, with low protein and fiber content.
Healthier Alternatives
If you’re monitoring your glycemic response, consider these alternatives:
- Homemade shortbread using almond flour and sugar substitutes
- Oatmeal cookies with added fiber from nuts and seeds
- Dark chocolate (70% or higher cacao) in small amounts
- Fresh fruit with a small amount of nut butter
Bottom Line
Reduced-fat shortbread cookies have a medium GI but high GL, making them a food to consume in moderation, especially for those monitoring blood glucose levels. The “reduced fat” label doesn’t necessarily make them a healthy choice, as they remain high in calories and carbohydrates with minimal nutritional benefits.
As with most sweet treats, enjoy these cookies occasionally and in small portions as part of an otherwise balanced diet rich in whole foods.