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Berry parfaits are popular desserts made with layers of fresh berries, yogurt, and granola. Many people with diabetes wonder if they can enjoy this treat without affecting their blood sugar levels. Understanding the glycemic impact of ingredients can help determine if berry parfaits are a safe option.
Glycemic Index and Glycemic Load
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. The glycemic load (GL) considers both the GI and the carbohydrate amount in a serving. Foods with low GI and GL are generally better for diabetics.
Ingredients in Berry Parfait
Fresh berries such as strawberries, blueberries, and raspberries have low GI values and are rich in fiber, which helps slow sugar absorption. Greek yogurt provides protein and has minimal impact on blood sugar. Granola, however, can vary in sugar content and GI, depending on the brand and ingredients used.
Tips for Making a Diabetic-Friendly Berry Parfait
- Use unsweetened Greek yogurt to reduce added sugars.
- Select low-sugar or homemade granola with minimal added sweeteners.
- Include a variety of berries for added fiber and antioxidants.
- Control portion sizes to manage carbohydrate intake.
By choosing ingredients carefully and monitoring portion sizes, berry parfaits can be enjoyed by many with diabetes as part of a balanced diet.