Cream Puff & Eclair: A Moderate Glycemic Index Dessert Option

Are you a dessert lover wondering how cream puffs and eclairs might affect your blood sugar levels? At GlycemicIndexGuide.com, we provide detailed information about the glycemic impact of various foods, including these popular pastries.

What are Cream Puffs and Eclairs?

Cream puffs and eclairs are classic French pastries made from choux pastry and filled with custard or cream. While they may look indulgent (and they are!), understanding their glycemic impact can help you make informed dietary choices.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 59

This places cream puffs and eclairs in the medium GI category (56-69), meaning they cause a moderate rise in blood sugar levels compared to pure glucose.

Glycemic Load (GL): 6.31

The glycemic load, which takes into account both the quality and quantity of carbohydrates, is relatively low for these pastries. A GL under 10 is considered low, which is good news for those monitoring blood sugar impacts.

Nutritional Profile (per 100g serving)

• Calories: 280
• Protein: 4.2g
• Fat: 24.4g
• Carbohydrates: 11g
• Fiber: 0.3g
• Sugar: 2.38g
• Net Carbs: 10.7g

Understanding the Glycemic Impact

The moderate GI of cream puffs and eclairs (59) indicates they will cause a somewhat gradual rise in blood sugar. However, the relatively low glycemic load (6.31) suggests that, in typical portion sizes, these treats have a limited overall impact on blood glucose levels.

Why is the GL Low Despite the Moderate GI?

This apparent contradiction is explained by the relatively low carbohydrate content (11g per 100g) compared to the high fat content (24.4g). The fat and protein content help slow down the absorption of sugars, resulting in a more gradual rise in blood glucose levels.

Dietary Considerations

• Blood Sugar Management: The moderate GI and low GL make these pastries a better occasional treat option than high-GI desserts for those monitoring blood sugar levels.
• Caloric Density: At 280 calories per 100g, these are calorie-dense foods, primarily due to their high fat content.
• Low Fiber: With only 0.3g of fiber, these pastries don’t contribute significantly to your daily fiber needs.
• Surprisingly Low Sugar: At just 2.38g of sugar per 100g, these pastries contain less sugar than many other desserts.

How to Include in a Balanced Diet

If you enjoy cream puffs and eclairs but are conscious of your glycemic health:

• Consider them an occasional treat rather than a regular indulgence
• Pair with a source of protein to further reduce the glycemic impact
• Be mindful of portion size to control total carbohydrate intake
• Choose versions without icing or with less sweet fillings when possible

Bottom Line

Cream puffs and eclairs, with their moderate glycemic index and surprisingly low glycemic load, can be included occasionally in a balanced diet, even for those mindful of blood sugar levels. Their relatively high fat content and low carbohydrate profile contribute to a less dramatic impact on blood glucose than many might expect from a dessert.

Remember that individual responses to foods can vary, and monitoring your personal glycemic response is always the best approach for optimized health.