Custard Pie: A Delightful Treat with Moderate Glycemic Impact

Custard pie is a classic dessert enjoyed around the world for its creamy texture and comforting flavor profile. If you’re monitoring your blood sugar levels, understanding how this dessert fits into your dietary plan is essential.

Glycemic Index and Glycemic Load

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

The Glycemic Load (GL) is 11.33 for a 100g serving, which represents a more accurate picture of how a specific portion will affect blood sugar levels. A GL between 11-19 is considered medium, indicating custard pie has a moderate impact on blood sugar when consumed in normal portions.

Nutritional Breakdown

A 100g serving of custard pie provides:

• Calories: 210
• Protein: 5.5g
• Fat: 11.6g
• Carbohydrates: 20.8g
• Fiber: 1.6g
• Sugar: 11.6g
• Net Carbs: 19.2g

Dietary Considerations

The moderate glycemic index of custard pie is likely due to its fat content, which slows down carbohydrate digestion. The relatively high fat content (11.6g per 100g) helps balance the impact of sugars, providing a less dramatic spike in blood glucose levels compared to higher GI desserts.

The protein content (5.5g) comes primarily from eggs and milk in the custard, contributing to the satiating quality of this dessert.

Incorporating Custard Pie into Your Diet

For individuals monitoring their blood sugar:

• Consider portion size – the GL of 11.33 is for a 100g serving
• Pair with a protein source to further reduce glycemic impact
• Enjoy as an occasional treat rather than a regular dessert
• Consider timing – having custard pie after a balanced meal can reduce its impact on blood sugar compared to eating it alone

Healthier Alternatives

If you’re looking for lower glycemic options:

• Consider reducing sugar in homemade versions
• Add extra cinnamon, which may help regulate blood sugar
• Incorporate more fiber by using whole grain crust options
• Try smaller portions alongside fresh berries, which add fiber and antioxidants

Conclusion

Custard pie, with its moderate glycemic index and load, can be included in most diets when consumed mindfully. Its nutritional profile makes it a better choice than many high-GI desserts, but portion control remains important, especially for those with diabetes or insulin resistance.

Remember that individual responses to foods vary, and monitoring your own blood glucose response to custard pie can help determine how it fits into your personal dietary plan.