Banana Cream Pie: A Sweet Treat with Moderate Glycemic Impact

Banana cream pie is a classic American dessert that combines the creamy sweetness of custard with the tropical flavor of bananas. While it’s undeniably delicious, understanding its glycemic impact is essential for those monitoring their blood sugar levels.

Glycemic Index and Glycemic Load

Banana cream pie has a Glycemic Index (GI) of 59, placing it in the medium GI range. Foods with a GI between 56-69 are considered medium glycemic foods, meaning they cause a moderate rise in blood sugar levels.

The Glycemic Load (GL) is 18.7 for a 100g serving. Glycemic Load takes into account both the quality and quantity of carbohydrates, providing a more comprehensive measure of how a food affects blood sugar. A GL above 10 is considered high, so banana cream pie has a significant impact on blood glucose levels.

Nutritional Profile (per 100g serving)

• Calories: 284
• Protein: 2.42g
• Fat: 16.2g
• Total Carbohydrates: 32.4g
• Fiber: 0.7g
• Sugar: 19.1g
• Net Carbs: 31.7g

Understanding the Nutritional Impact

With nearly 32.4g of carbohydrates per 100g serving, banana cream pie is carbohydrate-dense. The low fiber content (only 0.7g) does little to slow down carbohydrate absorption, which explains the moderate GI value.

The high sugar content (19.1g) contributes significantly to the sweetness and the glycemic impact. Combined with the relatively high fat content (16.2g), banana cream pie is quite calorie-dense at 284 calories per 100g serving.

Dietary Considerations

For individuals with diabetes or those following low-glycemic diets, banana cream pie should be consumed in moderation. The high GL value indicates that even a small portion can have a substantial effect on blood sugar levels.

If you’re including banana cream pie in your diet, consider these strategies:

• Keep portions small (less than 100g)
• Consume with a source of protein or healthy fat to help slow digestion
• Enjoy after a meal rather than on an empty stomach
• Balance with physical activity to help utilize the sugar

Healthier Alternatives

If you love banana cream pie but want to reduce its glycemic impact, consider:

• Making homemade versions with reduced sugar
• Using whole grain crust to increase fiber content
• Incorporating chia seeds or other high-fiber additions to the filling
• Using less ripe bananas, which have a lower GI than fully ripened ones

Remember that occasional treats can be part of a balanced diet. Understanding the glycemic impact of foods like banana cream pie allows you to make informed decisions about how they fit into your overall nutritional plan.