Gelatin Dessert with Fruit: A Sweet Treat with Moderate Glycemic Impact

Gelatin desserts with fruit are popular treats enjoyed by many for their light, refreshing taste and jiggly texture. Let’s explore the glycemic impact and nutritional profile of this dessert option.

Glycemic Index and Load

Gelatin dessert with fruit has a Glycemic Index (GI) of 59.9, placing it in the medium GI range. Foods with a GI between 56-69 cause a moderate rise in blood sugar levels compared to pure glucose.

The Glycemic Load (GL) is 7.85 per 100g serving, which is considered low. This relatively low GL despite the medium GI is due to the modest carbohydrate content in the dessert.

Nutritional Profile (per 100g serving)

• Calories: 56
• Protein: 1.1g
• Fat: 0.01g
• Carbohydrates: 13.3g
• Fiber: 0.2g
• Sugar: 12.6g
• Net Carbs: 13.1g

Is Gelatin Dessert with Fruit Good for Blood Sugar Management?

With its medium GI and low GL, gelatin dessert with fruit can be incorporated into a balanced diet, but with some considerations. The dessert is primarily composed of simple sugars (12.6g out of 13.3g total carbohydrates), which can impact blood glucose levels.

However, the low calorie and fat content make it a lighter option compared to many other desserts. The minimal protein from gelatin provides some nutritional value, though it’s not a significant protein source.

Who Should Be Cautious?

Individuals with diabetes or those monitoring their blood sugar should be mindful of portion sizes when enjoying gelatin dessert with fruit. While its GL is low, the sugar content comprises most of the carbohydrates, which can affect blood glucose levels.

Healthier Alternatives and Modifications

Consider these options for a lower glycemic impact:

• Choose sugar-free gelatin varieties and add fresh fruit
• Make homemade gelatin desserts with natural sweeteners like stevia
• Add more fresh fruit and less flavored gelatin for additional nutrients and fiber
• Pair with a source of protein or healthy fat to reduce the glycemic impact

Conclusion

Gelatin dessert with fruit offers a light, low-calorie treat with a moderate glycemic impact. Its minimal fat content and low GL make it a better option than many desserts, but its high sugar-to-carbohydrate ratio means portion control is important, particularly for those managing blood sugar levels.

When enjoyed occasionally and in appropriate portions, this dessert can be part of a balanced diet that considers overall glycemic impact.