Understanding the Glycemic Index of Scones: A Complete Nutritional Breakdown

Scones are a popular baked good enjoyed worldwide, often served with tea or as part of breakfast. However, for those monitoring their blood sugar levels, it’s important to understand how scones affect your glycemic response.

Glycemic Impact of Scones

Scones have a glycemic index (GI) of 92, which is considered very high on the glycemic index scale. Foods with a GI above 70 are classified as high-GI foods, meaning they cause a rapid spike in blood sugar levels.

The glycemic load (GL) of scones is 43.15 per 100g serving. A glycemic load above 20 is considered high, making scones a food that can significantly impact blood glucose levels.

Nutritional Profile of Scones (100g serving)

• Calories: 382
• Protein: 6.67g
• Fat: 18.4g
• Total Carbohydrates: 48.1g
• Fiber: 1.2g
• Sugar: 13.4g
• Net Carbs: 46.9g

Why Do Scones Have a High GI?

The high glycemic index of scones can be attributed to several factors:

• They’re made with refined white flour, which digests quickly
• The low fiber content (only 1.2g per 100g) doesn’t slow digestion
• Added sugars (13.4g per 100g) contribute to the rapid blood glucose response
• The baking process breaks down starches, making them easier to digest

Health Implications

For individuals with diabetes, insulin resistance, or those monitoring their carbohydrate intake, scones should be consumed with caution due to their:

• Very high glycemic index (92)
• High glycemic load (43.15)
• Significant net carb content (46.9g per 100g)

Healthier Alternatives

If you enjoy scones but want to reduce their glycemic impact, consider:

• Making whole grain scones with added fiber
• Using almond or coconut flour instead of white flour
• Reducing sugar content and using alternatives like stevia
• Adding nuts or seeds to increase protein and healthy fats
• Enjoying smaller portions alongside protein-rich foods

Conclusion

With a glycemic index of 92 and glycemic load of 43.15, scones rank among the highest glycemic impact baked goods. While they can be enjoyed occasionally as part of a balanced diet, individuals monitoring blood sugar levels should be mindful of portion sizes and consider lower-GI alternatives when possible.

Remember that pairing high-GI foods with protein, healthy fats, or fiber can help moderate the overall glycemic impact of your meal.