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Baklava is a popular sweet pastry enjoyed in many Middle Eastern countries. It is made with layers of filo dough, chopped nuts, and sweet syrup or honey. While it is delicious, concerns about its impact on blood sugar levels are common, especially for individuals with diabetes.
Understanding the Glycemic Index
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods with a high GI are rapidly digested and cause quick spikes in blood sugar, while low GI foods are digested more slowly, leading to gradual increases.
Glycemic Index of Baklava
Baklava’s GI can vary depending on its ingredients and preparation. Typically, it has a moderate to high GI due to its high sugar content and refined flour. The nuts and fats can slow digestion slightly, but overall, it tends to cause a quick rise in blood glucose levels.
Can Diabetics Indulge?
Diabetics can enjoy baklava occasionally if they manage their portion sizes and monitor their blood sugar levels. Combining baklava with protein or healthy fats can help reduce its impact. It is also advisable to consume it as part of a balanced meal rather than on an empty stomach.
- Limit portion sizes
- Pair with protein or healthy fats
- Monitor blood sugar levels after consumption
- Enjoy infrequently