Fruit butter

Fruit Butter: A Sweet Treat with Moderate Glycemic Impact

Fruit butter is a delicious, concentrated fruit spread that offers a rich, smooth texture and intense flavor. Unlike jams and jellies which use the whole fruit, fruit butter is made by slow-cooking fruit pulp until it becomes thick and spreadable. Let’s explore its glycemic profile and nutritional information.

Glycemic Information

Fruit butter has a moderate glycemic index of 51, placing it in the middle range of the GI scale. This means it causes a relatively moderate rise in blood glucose levels compared to pure glucose.

The glycemic load is 20.91 for a 100g serving, which is considered high. Remember that glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive picture of how a food affects blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 173
• Protein: 0.39g
• Fat: 0.3g
• Carbohydrates: 42.5g
• Fiber: 1.5g
• Sugar: 35.3g
• Net Carbs: 41g

Health Considerations

Fruit butter is relatively low in fat and protein but high in carbohydrates, particularly sugars. With 35.3g of sugar per 100g serving, it’s important to consume fruit butter in moderation, especially for those monitoring their carbohydrate intake or blood sugar levels.

The fiber content (1.5g per 100g) is modest but contributes to the slightly lower glycemic impact compared to pure sugar products. However, the net carbs remain high at 41g per serving.

Recommended Usage

For those following low-glycemic diets or managing conditions like diabetes, fruit butter should be consumed in small portions. Consider these suggestions for healthier consumption:

• Use as a thin spread rather than a thick layer
• Pair with protein-rich foods to slow digestion and reduce blood sugar impact
• Choose varieties with no added sugars when possible
• Consider homemade versions where you can control the sugar content

Comparison to Similar Foods

Compared to regular jam or jelly, fruit butter often contains less added sugar and more concentrated fruit flavor. However, due to the concentrated nature of the product, the natural sugar content remains relatively high.

Conclusion

Fruit butter can be enjoyed as part of a balanced diet, but its moderately high glycemic index and high glycemic load make it a food to consume mindfully, especially for those monitoring their blood sugar levels. Its rich flavor means a little goes a long way, so savor small amounts of this sweet treat for maximum enjoyment with minimal glycemic impact.