Pineapple, Canned in Syrup – A Sweet Treat with Moderate Glycemic Impact
Canned pineapple in syrup is a convenient and tasty way to enjoy this tropical fruit year-round. However, if you’re monitoring your blood sugar levels, it’s important to understand how this sweet treat affects your glycemic response.
Glycemic Index and Glycemic Load
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Glycemic Index (GI): 59
With a glycemic index of 59, canned pineapple in syrup falls into the medium GI category (56-69). This means it causes a moderate rise in blood sugar levels – not as rapid as high-GI foods, but faster than low-GI alternatives.
Glycemic Load (GL): 8.79
The glycemic load of 8.79 per 100g serving is considered moderate. GL takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of how a food affects blood sugar levels.
Nutritional Profile
A 100g serving of canned pineapple in syrup contains:
- Calories: 62
- Protein: 0.4g
- Fat: 0.11g
- Total Carbohydrates: 15.6g
- Fiber: 0.7g
- Sugar: 14.9g
- Net Carbs: 14.9g
Health Considerations
Canned pineapple in syrup is notably higher in sugar compared to fresh pineapple due to the added syrup. Almost 95% of its carbohydrate content comes from sugars. This high sugar-to-fiber ratio explains its moderate glycemic impact.
Better Alternatives
If you’re watching your blood sugar levels, consider these alternatives:
- Fresh pineapple (lower GI)
- Pineapple canned in juice instead of syrup
- Smaller portions of canned pineapple in syrup
Serving Suggestions
To reduce the glycemic impact of canned pineapple in syrup:
- Pair with protein or healthy fats to slow digestion
- Drain and rinse to remove some of the syrup
- Mix with lower-GI fruits for a balanced fruit salad
- Incorporate into meals rather than consuming alone as a snack
Conclusion
Canned pineapple in syrup can be included in a balanced diet, even for those monitoring blood sugar levels. However, due to its moderate glycemic index and relatively high sugar content, portion control is important. Consider it an occasional treat rather than a daily staple, and look for ways to reduce its glycemic impact through food pairing and portion management.