Understanding Glycemic Index and Filo Pastry
The glycemic index (GI) is a system that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods are classified into three categories: low GI (55 or less), medium GI (56–69), and high GI (70 or more). The initial promise for health-conscious bakers lies in the reported low GI value of filo pastry. Some sources cite a GI of 38, placing it firmly in the low-GI category. This low score is primarily because the dough is made simply from flour and water, without the high fat content found in traditional pastries. As a result, the body processes its carbohydrates more slowly than those in higher-GI alternatives.
Why Glycemic Load is Just as Important
While the GI score is encouraging, it doesn't tell the whole story. The Glycemic Load (GL) is a more comprehensive measure that considers both the GI and the amount of carbohydrates in a standard serving. The GL is calculated by multiplying the food's GI by its carbohydrate content and dividing by 100. For filo, even with a low GI, the GL is considered moderate due to its carbohydrate density. This means a small serving will have a minimal effect on blood sugar, but a large piece could still cause a significant spike, especially when combined with high-sugar or large portions of other carbohydrate-rich ingredients. For example, a large piece of baklava, laden with sugar syrup, will have a far higher GL than a small savory spinach pie made with filo.
Filo Pastry vs. Other Common Pastries
To put filo's nutritional profile into perspective, here is a comparison with other popular types of pastry:
| Feature | Filo Pastry | Puff Pastry | Shortcrust Pastry |
|---|---|---|---|
| GI | Low (~38) | High (~90) | High (50-70 range) |
| GL | Moderate | High | High |
| Fat Content | Very low (in dough) | High (folded into dough) | High (rubbed into flour) |
| Texture | Crispy, flaky, and delicate | Light, puffy, and buttery | Crumbly and rich |
| Healthier Aspect | Cook can control added fat | Saturated fat is very high | High fat, often saturated |
As the table shows, filo stands out as the lowest-fat option, giving the cook significant control over the overall nutritional value of the final dish. A pie made with filo, even with some butter or oil brushed on, will be much lighter than one made with puff or shortcrust.
Cooking Filo for Better Blood Sugar Control
For those looking to reap the low-GI benefits without the blood sugar pitfalls, preparation is key. Here are some smart cooking strategies:
- Control the Fat: Rather than brushing with a generous amount of melted butter, use a light spray of olive oil or a small amount of melted oil using a pastry brush. This will still achieve a golden, crispy result with less added fat and calories.
- Prioritize Low-GI Fillings: Load your filo parcels with low-GI, nutrient-dense fillings. Ingredients like vegetables (spinach, pumpkin), lean protein (chicken, cheese), and nuts will slow digestion and create a more balanced meal. Savory dishes like spanakopita (Greek spinach pie) are excellent examples when portion-controlled and made with heart-healthy olive oil.
- Include Protein and Fiber: Adding protein and fiber to your meal helps to further reduce the overall glycemic load. The classic combination of feta and spinach in spanakopita, for instance, provides protein that helps to stabilize blood sugar.
- Use Mindful Portions: Remember the moderate glycemic load of filo, especially when making sweet dishes. Keep portions small and treat them as an occasional indulgence rather than a regular staple.
Filo and Specific Dietary Considerations
Filo's low-GI status and low fat content in the raw dough make it a more favorable choice for certain dietary plans, including those focused on diabetes management. For individuals with diabetes, swapping higher-fat pastries for filo can help to reduce kilojoules and saturated fat, contributing to better overall health. Recipes such as 'Chicken and leek filo pot pies' highlight how filo can be used to create diabetes-friendly meals. Always remember that for sweet filo desserts, the amount of added sugar will significantly impact the final glycemic load.
Conclusion: The Final Verdict
So, is filo low GI? In its uncooked state, yes, it has a low glycemic index, making it a better foundation than many other pastries. However, the crucial takeaway is that the GI of the final dish is what matters. The total glycemic load is heavily influenced by how the filo is prepared, the fillings used, and the portion size. By using a minimal amount of healthy fat, prioritizing nutrient-dense fillings, and eating in moderation, you can certainly enjoy filo pastry as part of a balanced, lower-GI diet. It's a versatile ingredient that puts the power of blood sugar control directly in the hands of the cook.
For further reading and healthy recipes, including diabetes-friendly options, consult reliable health resources like the Diabetes Australia recipe section.
