Bread Pudding: A Comfort Food with Moderate Glycemic Impact

Bread pudding is a classic dessert made from stale bread soaked in a sweet custard mixture and then baked. This traditional comfort food has been enjoyed for generations in various forms across different cultures. Let’s explore its nutritional profile and glycemic impact.

Glycemic Index and Load

Bread pudding has a Glycemic Index (GI) of 61.6, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium GI foods, which cause a moderate rise in blood glucose levels compared to pure glucose.

The Glycemic Load (GL) is 13.86 per 100g serving. This moderate GL means that while bread pudding contains carbohydrates that can raise blood sugar, the overall impact is not as high as many other desserts.

Nutritional Breakdown per 100g

• Calories: 156 kcal
• Protein: 5.6g
• Fat: 4.86g
• Carbohydrates: 23.5g
• Fiber: 1g
• Sugar: 15.1g
• Net Carbs: 22.5g

Understanding Bread Pudding’s Glycemic Impact

With a medium GI value of 61.6, bread pudding causes a moderate rise in blood glucose levels. This is partly due to the combination of refined carbohydrates from bread and added sugars in the recipe. However, the presence of fat and protein helps slow down digestion, moderating the blood sugar response compared to higher GI desserts.

Dietary Considerations

For individuals monitoring their blood sugar levels, bread pudding should be consumed in moderation. The relatively high sugar content (15.1g per 100g) contributes significantly to the carbohydrate total, with most carbs being “net carbs” that impact blood glucose.

Making Healthier Bread Pudding

If you enjoy bread pudding but want to reduce its glycemic impact, consider these modifications:

• Use whole grain bread instead of white bread to increase fiber content
• Reduce added sugars or use natural sweeteners with lower GI
• Add nuts or seeds to increase protein and healthy fat content
• Include cinnamon, which may help with blood sugar regulation
• Control portion size to reduce overall carbohydrate intake

Conclusion

Bread pudding, with its moderate glycemic index and load, can be included in a balanced diet for most individuals. Those with diabetes or insulin resistance should be mindful of portion sizes and frequency of consumption. As with many comfort foods, moderation is key to enjoying bread pudding while maintaining stable blood glucose levels.