The Blood Sugar Impact of Your Morning Croissant

Flaky, buttery, and irresistible, croissants are a staple at bakeries and breakfast tables but they may not be the friendliest option when it comes to your blood sugar. Even one seemingly small croissant can lead to a noticeable spike in glucose levels, especially if eaten on its own.

But what exactly happens to your blood sugar when you eat a croissant and can tricks like cooling it down really make a difference? Here’s what nutrition experts want you to know.

Yes, Croissants Raise Your Blood Sugar

Croissants are made from refined white flour, sugar, and butter ingredients that create their signature softness and flavor, but also result in a high-glycemic food. That means they cause a rapid rise in blood sugar levels once digested.

Let’s look at the breakdown of a medium-sized croissant (about 57 grams):

• Calories: 231

• Carbohydrates: 26.1g

• Sugars: 6.4g

• Protein: 4.7g

• Fat: 12g

• Fiber: 1.5g

The combination of high carbohydrates and low fiber makes it easy for your body to break down and absorb the sugar quickly, resulting in a blood sugar spike. According to the American Diabetes Association, high-glycemic foods like white bread and pastries can elevate glucose more dramatically than whole-grain or high-fiber foods.

What About Cooling Croissants?

Some health-conscious foodies claim that cooling high-carb foods like croissants after baking can reduce their blood sugar impact by increasing resistant starch a form of starch that resists digestion and doesn’t raise blood sugar.

This is partially true for some foods, like rice and potatoes, where cooling after cooking can increase resistant starch levels significantly. But unfortunately, croissants don’t benefit much from this effect.

Here's why:

• The starch composition of croissants, due to their processing and fat content, limits the amount of starch that can “retrograde” into resistant starch.

• Studies suggest that cooling croissants doesn’t substantially reduce their glycemic effect.

So while refrigerating or cooling may slightly change the texture of a croissant, it won't meaningfully impact how your body metabolizes it in terms of blood sugar.

Does the Butter in Croissants Help?

It’s true that adding fat to a carbohydrate-rich food can sometimes slow digestion and reduce blood sugar spikes. Butter, the main source of fat in croissants, does provide some fat that could have a minor effect.

However, croissants still have a high glycemic index, and the fat content doesn’t significantly blunt the glucose response. The refined flour and low fiber content outweigh the potential blood sugar benefits of the butter.

For better blood sugar balance, experts recommend pairing the croissant with protein. Adding a source of protein like:

• A slice of cheese

• A hard-boiled egg

• A spoonful of Greek yogurt

can help stabilize your blood sugar and make your breakfast more balanced overall.

Smarter Swaps for Blood Sugar Support

If you’re looking to enjoy a satisfying breakfast without the crash that follows a blood sugar spike, consider some of these blood sugar–friendly options:

• Whole-grain toast with nut butter

• Oatmeal with chia seeds and berries

• Plain Greek yogurt topped with fruit and flaxseed

These alternatives offer more fiber and protein to help regulate blood sugar and provide longer-lasting energy.

And if you still want to indulge in a croissant? That’s okay portion control is key.

“I like to cut down on the croissant portion,” says Amanda Sauceda, MS, RD. “That way, you can enjoy the flavor without the full blood sugar impact.” A half croissant, paired with protein or fiber, is a more balanced way to satisfy your craving without the spike.

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