Jelly Doughnut: A Sweet Treat with a High Glycemic Impact
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
A jelly doughnut is a popular pastry enjoyed worldwide, but how does it affect your blood sugar? Let’s dive into the glycemic index, glycemic load, and nutritional profile of this sweet treat.
Glycemic Index and Glycemic Load of Jelly Doughnut
The jelly doughnut has a glycemic index (GI) of 76, which is considered high on the GI scale. Foods with a GI above 70 can cause a rapid spike in blood sugar levels.
Even more significant is its glycemic load (GL) of 38.3. The glycemic load takes into account both the quality and quantity of carbohydrates in a food. A GL above 20 is considered high, making jelly doughnuts a food that can significantly impact blood glucose levels.
Nutritional Breakdown per 100g Serving
- Calories: 390
- Protein: 4.94g
- Fat: 18.2g
- Carbohydrates: 52.3g
- Fiber: 1.9g
- Sugar: 28.4g
- Net Carbs: 50.4g
Understanding the Impact
With over 50g of net carbs per 100g serving and a high sugar content of 28.4g, jelly doughnuts deliver a substantial carbohydrate load. The combination of refined flour and sugar contributes to its high GI and GL values.
The relatively low fiber content (1.9g) doesn’t provide much of a buffer against the blood sugar spike that can occur after consumption.
Who Should Be Cautious?
- People with diabetes or insulin resistance
- Those monitoring their blood sugar levels
- Individuals following a low-glycemic diet
- People trying to manage their weight
Healthier Alternatives
If you’re watching your blood sugar levels but craving something sweet, consider these lower-GI alternatives:
- Whole grain pastries with less sugar
- Fresh fruit with a small amount of dark chocolate
- Greek yogurt with berries
- Nuts with a small amount of dried fruit
Bottom Line
Jelly doughnuts, with their high GI, GL, and sugar content, are best enjoyed as an occasional treat rather than a regular part of your diet, especially if you’re monitoring your blood sugar levels or working toward weight management goals.
When you do indulge, consider balancing your meal with protein and healthy fats to help mitigate the blood sugar impact, and perhaps enjoy a smaller portion than the 100g serving analyzed here.