Cream Puff, Eclair, Custard or Cream Filled, Iced, Reduced Fat

Cream puffs and eclairs are delightful pastries that many people enjoy as an occasional treat. If you’re following a low glycemic diet or monitoring your blood sugar levels, it’s important to understand how these desserts fit into your meal plan.

Glycemic Information

The reduced fat version of cream puffs, eclairs, and custard-filled pastries has a Glycemic Index (GI) of 59, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, which means they cause a moderate rise in blood sugar levels.

With a Glycemic Load (GL) of 24.13, these pastries have a high glycemic load. Generally, a GL above 20 is considered high, indicating that a typical serving will have a significant impact on blood sugar levels.

Nutritional Breakdown per 100g Serving

• Calories: 242 kcal
• Protein: 3.48g
• Fat: 7.24g
• Carbohydrates: 41.9g
• Fiber: 1g
• Sugar: 33.4g
• Net Carbs: 40.9g

What This Means for Your Diet

Despite being marketed as “reduced fat,” these pastries still contain notable amounts of sugar and carbohydrates. With 33.4g of sugar per 100g serving, they contain a significant amount of added sugars, which can impact blood glucose levels and overall health when consumed regularly.

The relatively high glycemic load of 24.13 suggests that even a moderate portion of these treats can cause a substantial rise in blood sugar. For those with diabetes or insulin resistance, this could be problematic and should be factored into meal planning.

Healthier Alternatives

If you’re watching your blood sugar levels but still want to enjoy a sweet treat occasionally, consider these lower glycemic alternatives:

• Dark chocolate (70% or higher cocoa content)
• Greek yogurt with berries
• Fresh fruit with a small amount of whipped cream
• Homemade cream puffs using alternative sweeteners and whole grain flour

Bottom Line

While cream puffs, eclairs, and similar pastries can be enjoyed as an occasional treat, they should not be a regular part of a low glycemic diet due to their medium GI and high GL values. If you choose to indulge, consider balancing your meal by pairing the dessert with protein and fiber to help moderate the blood sugar response, and be mindful of portion sizes.

Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have diabetes or other health conditions affected by blood sugar levels.