Peach Crisp: A Moderately Glycemic Dessert Option

Peach crisp is a delicious dessert that combines sweet peaches with a crunchy topping. If you’re monitoring your blood sugar levels, it’s important to understand how this treat fits into your diet plan.

Glycemic Index and Glycemic Load

Peach crisp has a Glycemic Index (GI) of 59, placing it in the medium GI category. Foods with a GI between 56 and 69 are considered medium glycemic index foods, meaning they cause a moderate rise in blood glucose levels.

The Glycemic Load (GL) of peach crisp is 15.87 per 100g serving. This is considered a medium glycemic load value, indicating that while it does contain carbohydrates that affect blood sugar, the impact is moderate when consumed in appropriate portions.

Nutritional Profile of Peach Crisp (100g serving)

• Calories: 214 kcal
• Protein: 2.98g
• Fat: 9.59g
• Carbohydrate: 29.6g
• Fiber: 2.7g
• Sugar: 15.5g
• Net Carbs: 26.9g

How Peach Crisp Affects Blood Sugar

With a moderate glycemic index of 59, peach crisp will raise blood glucose levels at a moderate rate. The glycemic load of 15.87 suggests that a standard serving will have a noticeable but not extreme impact on blood sugar levels.

The 2.7g of fiber helps to slightly slow down digestion and glucose absorption, while the 9.59g of fat also contributes to a more gradual release of sugars into the bloodstream.

Who Should Be Cautious

• People with diabetes should monitor their portion sizes carefully
• Those on low-carb diets should note the 26.9g net carbs per serving
• Individuals sensitive to sugar spikes may want to consume alongside protein or healthy fats

Healthier Alternatives

If you’re looking for a lower glycemic option, consider:

• Making homemade peach crisp with less sugar and more fiber-rich oats
• Eating fresh peaches with a small amount of nuts instead
• Creating a yogurt parfait with fresh peaches and a sprinkle of granola

Bottom Line

Peach crisp can be part of a balanced diet, even for those monitoring blood sugar levels. With its moderate glycemic index and glycemic load, it’s best enjoyed as an occasional treat in appropriate portions. For those with diabetes or insulin resistance, consider pairing it with a protein source to help mitigate blood sugar spikes.