Apple Crisp: A Sweet Treat with Moderate Glycemic Impact

Apple crisp is a beloved dessert that combines the natural sweetness of apples with a crunchy, buttery topping. But how does this comfort food fit into a glycemic-conscious diet? Let’s dive into the nutritional profile and glycemic impact of apple crisp.

Glycemic Index and Load

Apple crisp has a Glycemic Index (GI) of 48.7, placing it in the low to moderate GI range. Foods with a GI below 55 are generally considered low glycemic options, making apple crisp a relatively reasonable choice for those monitoring their blood sugar levels.

The Glycemic Load (GL) is 13.39 per 100g serving. Glycemic Load takes into account both the quality (GI value) and quantity of carbohydrates, providing a more complete picture of how a food affects blood glucose levels. A GL between 10-20 is considered moderate.

Nutritional Breakdown per 100g Serving

• Calories: 215
• Protein: 2.81g
• Fat: 9.59g
• Carbohydrates: 30.2g
• Fiber: 2.7g
• Sugar: 15.8g
• Net Carbs: 27.5g

What Makes Apple Crisp Different?

Unlike plain apples, which typically have a lower GI around 36-38, apple crisp has a slightly higher glycemic impact due to the added sugar and flour in the topping. However, the fiber content from the apples helps to moderate the blood sugar response to some extent.

Making Apple Crisp More Blood Sugar Friendly

If you’re watching your blood sugar levels but still want to enjoy apple crisp, consider these modifications:

• Use less sugar or substitute with natural sweeteners with lower GI values
• Increase the cinnamon content, as cinnamon may help with blood sugar regulation
• Add nuts to the topping for more protein and healthy fats, which can slow carbohydrate absorption
• Use whole grain flour instead of white flour in the topping
• Serve smaller portions alongside a source of protein

Who Should Be Cautious?

With a moderate GI and GL, apple crisp can be included in most diets in moderation. However, individuals with diabetes or insulin resistance should be mindful of portion sizes and may want to adjust recipes to reduce the overall carbohydrate content.

The Bottom Line

Apple crisp, with its GI of 48.7 and GL of 13.39, can be part of a balanced diet when consumed in appropriate portions. The fiber content helps to somewhat moderate the blood sugar impact, but the added sugars and carbohydrates should be considered, especially for those with blood sugar concerns.

When enjoyed as an occasional treat rather than a dietary staple, apple crisp can satisfy your sweet tooth without causing dramatic blood sugar fluctuations.