Peach Pie: A Delightful Dessert With Moderate Glycemic Impact

Peach pie is a beloved dessert that combines the sweetness of peaches with buttery, flaky crust. While it’s certainly a treat for the taste buds, it’s important to understand how this dessert affects your blood sugar levels, especially if you’re monitoring your glycemic response.

Glycemic Index and Glycemic Load of Peach Pie

Peach 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 index foods, meaning they cause a moderate rise in blood sugar levels compared to pure glucose.

The Glycemic Load (GL) of peach pie is 20.77 per 100g serving. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a food. A GL above 20 is considered high, indicating that a typical serving of peach pie can have a significant impact on blood glucose levels.

Nutritional Profile of Peach Pie (100g serving)

• Calories: 296
• Protein: 2.83g
• Fat: 15.3g
• Carbohydrates: 37.1g
• Fiber: 1.9g
• Sugar: 15.7g
• Net Carbs: 35.2g

Understanding Peach Pie’s Impact on Blood Sugar

With a medium GI value and a high GL, peach pie should be consumed mindfully by individuals monitoring their blood glucose levels. The relatively high carbohydrate content (37.1g per 100g) with only 1.9g of fiber contributes to its notable impact on blood sugar.

The net carbs content of 35.2g represents the digestible carbohydrates that directly affect blood glucose levels. The sugar content (15.7g) in peach pie comes from both the natural sugars in peaches and added sugars in the recipe.

Healthier Ways to Enjoy Peach Pie

If you love peach pie but want to reduce its glycemic impact, consider these modifications:

• Opt for a smaller portion size to reduce the overall glycemic load
• Use whole grain flour in the crust to increase fiber content
• Reduce the added sugar in the filling and rely more on the natural sweetness of ripe peaches
• Pair your slice of pie with a source of protein or healthy fats to slow down carbohydrate absorption
• Consider a crustless peach dessert to reduce the overall carbohydrate content

Who Should Be Cautious?

Individuals with diabetes, insulin resistance, or those on low-carbohydrate diets should be particularly mindful of peach pie consumption due to its high glycemic load and carbohydrate content. Enjoying it as an occasional treat rather than a regular dessert is advisable for these populations.

Bottom Line on Peach Pie and Blood Sugar

Peach pie offers a moderate glycemic index but a high glycemic load due to its substantial carbohydrate content. While it can be enjoyed as part of a balanced diet, portion control and mindful consumption are key, especially for those monitoring their blood glucose levels or managing diabetes.