Nutrition Diet: Is Custard High in Sugar?

A single serving of traditional or store-bought custard can contain a significant amount of added sugar, potentially over 14 grams. This raises a critical question for those watching their intake: Is custard high in sugar? The answer largely depends on preparation, with homemade versions offering significantly more control over sugar content than their packaged counterparts.

Quick Summary

This article examines the sugar and nutritional differences between homemade and store-bought custard, explores its impact on blood sugar, and provides tips for creating or choosing healthier dessert options.

Key Points

• Store-bought vs. Homemade: Store-bought custards are typically much higher in added sugars, while homemade recipes give you full control to reduce or replace them.

• Diabetes Management: High-sugar custard can cause rapid blood glucose spikes, making moderation and ingredient awareness crucial for those with diabetes.

• DIY Healthy Swaps: For a low-sugar alternative, use natural sweeteners like stevia or erythritol and choose low-fat or plant-based milks.

• Nutrient Benefits: Homemade custard, made with real milk and eggs, offers beneficial nutrients like calcium and protein, often lost in heavily processed versions.

• Explore Alternatives: For a satisfying and healthy dessert, consider alternatives like chia seed pudding, Greek yogurt with berries, or baked fruit.

Understanding the Sugar Content in Custard

When assessing whether custard is high in sugar, it is crucial to distinguish between store-bought and homemade versions, as their nutritional profiles vary significantly. Traditional custard recipes, often using eggs and milk as a base, are naturally rich in nutrients like calcium and protein. However, sugar is a primary ingredient for both flavor and texture. For those managing their intake for weight or health reasons, the amount of added sugar is the primary concern.

Store-Bought vs. Homemade Custard

Ready-to-eat, store-bought custards are often convenient but can be packed with high levels of added sugar, as well as artificial additives and preservatives. A study comparing a store-bought custard to a homemade one found the packaged version contained about 40% more sugar. This is because manufacturers often prioritize a consistently sweet flavor and long shelf life, leading to a higher concentration of sweeteners.

On the other hand, preparing custard from scratch offers complete control over the ingredients. You can drastically reduce or eliminate added sugars by using natural, low-calorie alternatives like stevia, erythritol, or monk fruit extract. This allows you to achieve a sweet flavor without the accompanying calories or blood sugar impact of refined sugar. When made at home, the base ingredients like milk (especially low-fat or plant-based) and eggs provide beneficial nutrients without the excess sugar.

Health Impacts of High-Sugar Custard

Consuming custard with high sugar content can have several health implications, particularly for those with, or at risk of, metabolic conditions like diabetes.

• Blood Sugar Spikes: The high carbohydrate and sugar load in traditional or store-bought custard can cause rapid spikes in blood glucose levels. This is especially problematic for people with diabetes, who need to carefully manage their blood sugar.
• Weight Gain: Excess sugar intake contributes to extra calories, which, if not burned off, can lead to weight gain and obesity. Over time, this can increase the risk of chronic diseases such as heart disease and type 2 diabetes.
• Dental Health: Sugary foods are a primary cause of tooth decay. The bacteria in the mouth thrive on sugar, producing acid that erodes tooth enamel.
• Inflammation: High sugar consumption is linked to increased inflammation throughout the body, which is a factor in many chronic health issues.

Creating Healthier Custard at Home

Making a low-sugar custard at home is a simple process that gives you complete control. Instead of relying on traditional granulated sugar, you can opt for healthier substitutes and ingredients.

Simple Modifications for Healthier Custard

1. Choose a healthier sweetener: Replace regular sugar with natural, zero-calorie alternatives like stevia or erythritol. For a milder sweetness, mashed banana or date syrup can also work, though they contain natural sugars.
2. Use low-fat or plant-based milk: Substitute full-fat milk with low-fat or skimmed milk to reduce the saturated fat content. For a dairy-free and lower-carb option, almond milk or coconut cream can be used.
3. Boost nutritional value: Stir in a tablespoon of chia seeds for extra fiber and healthy fats, or add a handful of nuts and seeds as a topping for protein and micronutrients.
4. Pair with fruits: Serving your custard with fresh, naturally sweet fruits like berries, kiwi, or apples is a great way to add flavor, fiber, and nutrients without needing more sugar.

Comparison Table: Desserts and Sugar Content

Dessert	Sugar Content (Typical Serving)	Key Ingredients	Nutritional Considerations
Store-Bought Custard	High (15g+ added sugar)	Skim milk, cream, sugar, thickeners, artificial flavorings	High in added sugar and potentially fat; lower control over ingredients.
Homemade Low-Sugar Custard	Low (variable with sweeteners)	Milk (low-fat/plant), eggs, natural sweetener (e.g., stevia)	Customizable sweetness, higher nutrient content from eggs and milk; no artificial additives.
Fruit Salad	Natural (variable with fruit)	Mixed fresh fruits	High in fiber, vitamins, and antioxidants; no added sugar unless with syrup.
Chia Seed Pudding	Low (variable with sweeteners)	Chia seeds, milk, natural sweetener	Excellent source of fiber, omega-3s, and protein; good for stable blood sugar.
Greek Yogurt with Berries	Low (natural sugar from fruit)	Plain Greek yogurt, mixed berries, nuts	High in protein, good for satiety; promotes stable blood sugar levels.

Healthy Alternatives to High-Sugar Custard

If you're looking to reduce your sugar intake but still crave a creamy or sweet dessert, several alternatives offer similar satisfaction with better nutritional benefits. These options focus on whole foods, fiber, and protein to help regulate blood sugar and keep you feeling full longer.

• Chia seed pudding: Mix chia seeds with a milk of your choice and a natural sweetener. Chia seeds absorb liquid to create a thick, pudding-like consistency, and they are packed with fiber, protein, and antioxidants.
• Greek yogurt with toppings: Plain Greek yogurt is a high-protein base that can be customized with fresh berries, nuts, and a sprinkle of cinnamon for a satisfyingly sweet and creamy dessert.
• Baked fruit: Baking fruits like apples or pears enhances their natural sweetness, allowing you to enjoy a warm dessert with minimal or no added sugar. Sprinkling cinnamon adds extra flavor.
• Avocado chocolate mousse: For a richer, dairy-free dessert, blend ripe avocados with cocoa powder and a natural sweetener. The healthy fats in avocado create a decadent, creamy texture.

Conclusion

In conclusion, the question of 'is custard high in sugar?' is nuanced. While traditional and store-bought custards are indeed high in added sugars and carbohydrates, homemade versions offer a healthier, customizable alternative. By controlling the type and amount of sweetener, choosing lower-fat milk, and incorporating nutrient-rich ingredients, you can enjoy a creamy dessert without the detrimental health effects associated with excessive sugar consumption. Moreover, many other delicious and healthy alternatives exist that can satisfy a sweet craving while keeping your nutrition goals on track. For guidance on managing sugar in your diet, consider consulting a healthcare provider or referring to reliable sources like the American Diabetes Association for information on carbohydrates and diabetes.

References

• "Carbohydrates and Sugar | Nemours KidsHealth", kidshealth.org, accessed October 5, 2025.
• "Sugar: the facts - NHS", nhs.uk, accessed October 5, 2025.
• "Can Diabetic Patients Eat Custard | Health Tips", checkers.ng, accessed October 5, 2025.
• "Calories in Fruit Custard, Mixed Fruit Custard - Tarla Dalal", tarladalal.com, accessed October 5, 2025.
• "10 ways to cut down on sugar - BBC Good Food", bbcgoodfood.com, accessed October 5, 2025.
• "Prediabetes Diet | Johns Hopkins Medicine", hopkinsmedicine.org, accessed October 5, 2025.

Frequently Asked Questions

Can people with diabetes eat custard?

Yes, people with diabetes can eat custard, but with caution and careful consideration of its sugar and carbohydrate content. It is best to opt for low-sugar or sugar-free versions, and to monitor portion sizes to manage blood glucose levels effectively.

How can I reduce the sugar in my homemade custard?

You can reduce the sugar in homemade custard by replacing regular sugar with a natural, zero-calorie sweetener like stevia or erythritol. Another option is to sweeten it with fruit purees like mashed banana or apple.

Is custard powder different from custard made from scratch?

Yes, custard powder is a manufactured product often containing cornstarch, flavorings, and colorings. When prepared, its nutritional value largely depends on the added milk and sugar. Custard made from scratch using eggs and milk provides more natural nutrients like protein and calcium.

What are some low-sugar dessert alternatives to custard?

Some excellent low-sugar alternatives include chia seed pudding, plain Greek yogurt with fresh berries and nuts, baked apples with cinnamon, or avocado chocolate mousse.

Does custard have any nutritional benefits?

Yes, custard made with milk and eggs can be a good source of calcium and protein. It can also provide vitamin A and act as an energy source due to its carbohydrates. However, these benefits are often overshadowed by high sugar and fat in traditional versions.

How does portion size affect the healthiness of custard?

Portion control is key, even with healthier custards. Consuming large amounts, even if low in sugar, can still impact blood sugar levels and contribute to higher calorie intake. It is best enjoyed in moderation as an occasional treat.

Can I use plant-based milk to make custard?

Yes, you can use plant-based milk alternatives like almond milk, coconut milk, or soy milk to make custard. This is a great option for those who are lactose intolerant or want a lower-fat, dairy-free dessert.