Marmalade: A Sweet Spread with Moderate Glycemic Impact

Marmalade is a popular fruit preserve that’s commonly enjoyed on toast, pastries, and in various recipes. Let’s explore its nutritional profile and glycemic impact to understand how it fits into a balanced diet.

What is Marmalade?

Marmalade is typically made from citrus fruits, especially oranges, including the peel, which gives it a distinctive bitter-sweet taste and chunky texture. Unlike other jams, marmalade contains both the juice and rind of the fruit, offering a more complex flavor profile.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 48

With a GI of 48, marmalade falls into the low to moderate glycemic index range. This means it causes a relatively gradual increase in blood sugar levels compared to high-GI foods.

Glycemic Load (GL): 31.49

However, the glycemic load of marmalade is high at 31.49 per 100g serving. This indicates that despite its moderate GI, the quantity of carbohydrates in a typical serving can significantly impact blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 246
• Protein: 0.3g
• Fat: 0g
• Carbohydrates: 66.3g
• Fiber: 0.7g
• Sugar: 60g
• Net Carbs: 65.6g

Health Considerations

Marmalade is predominantly sugar and carbohydrates, with minimal protein, fat, or fiber. The high sugar content (60g per 100g) is noteworthy, especially for individuals managing diabetes or watching their sugar intake.

The very low fiber content (0.7g) contributes to the high net carb value (65.6g), which explains the substantial glycemic load despite the moderate glycemic index.

Incorporating Marmalade into Your Diet

For those monitoring blood sugar levels:

• Use marmalade sparingly, perhaps a teaspoon rather than a tablespoon
• Pair with protein or healthy fats to reduce the overall glycemic impact of your meal
• Consider lower-sugar or no-added-sugar varieties of marmalade
• Be mindful of portion sizes, as the glycemic load increases with quantity

Conclusion

Marmalade can be enjoyed as part of a balanced diet, but its high sugar content and glycemic load make it an item to consume in moderation, especially for those with blood sugar concerns. The moderate glycemic index is somewhat misleading given the high carbohydrate content, so portion control is key when including this sweet spread in your meals.

When choosing marmalade, look for varieties with less added sugar or consider making your own at home where you can control the sweetness level.