Angel food cake is a light and airy cake made with egg whites instead of whole eggs. It often contains little to no fat or sugar. This makes angel food cake a tempting dessert choice for people with diabetes who are looking for sweet treats that won’t significantly impact their blood sugar levels. But is angel food cake truly a good option for diabetics? There are a few things to consider.
The Benefits of Angel Food Cake for Diabetics
There are some potential benefits that make angel food cake an appealing choice for many people with diabetes:
- Low in fat and calories – Angel food cake contains mostly egg whites and sugar. The lack of egg yolks and oil or butter significantly cuts down the fat and calorie content compared to other cakes.
- High in protein – The egg whites provide a good amount of protein, which can help stabilize blood sugar levels.
- Low glycemic index – Angel food cake has a lower glycemic index than many other cake varieties. This means it does not cause blood sugar to spike as dramatically.
- Versatile – Angel food cake can be topped with diabetic-friendly fruits like berries to enhance flavor and nutrition without adding a lot of carbs.
- Easier portion control – The light texture of angel food cake makes it easier to enjoy just a small serving to satisfy a sweet craving.
With its low fat and calorie content, high protein, and fewer carbs than most cakes, angel food cake is often viewed as a smart way for people with diabetes to still enjoy cake in moderation.
Potential Drawbacks of Angel Food Cake
However, there are also some potential drawbacks of angel food cake to keep in mind:
- Highly processed – While the ingredients may seem simple, angel food cake is a highly processed food, going through many steps like whipping egg whites and baking.
- Spikes blood sugar – Even though it has a lower glycemic index than many cakes, angel food cake can still cause a rise in blood sugar levels due to its refined flour and sugar content.
- Low fiber – Angel food cake contains virtually no fiber, which is important for digestive health and stabilizing blood sugar.
- Low nutrients – Aside from protein, angel food cake does not provide much nutritional value. It lacks vitamins, minerals, healthy fats, etc.
- Triggers cravings – While satisfying a sweet tooth, angel food cake may lead to cravings for other sugary foods.
So while it may be a better option than some other cake varieties, angel food cake does not necessarily have stellar nutritional properties for diabetics.
Tips for Incorporating Angel Food Cake Into a Diabetic Diet
If you do want to occasionally enjoy angel food cake as a person with diabetes, here are some tips to keep in mind:
- Watch portion sizes – Stick to a slice that is 1/8 to 1/12 of a cake, depending on the overall size.
- Avoid large added toppings – Whipped cream, frostings, and other high-fat, high-sugar toppings can negate the potential benefits of angel food cake.
- Pair with protein – Eat the cake along with a protein source like nuts, Greek yogurt, or eggs to balance out the carb’s impact.
- Time insulin correctly – Take rapid-acting insulin about 15 minutes before eating angel food cake to prevent blood sugar spikes.
- Stay active – Exercise after eating cake to help manage blood sugar levels.
- Limit frequency – Only eat angel food cake occasionally as a special treat, not daily.
Being mindful of serving sizes, what you top it with, and how often you indulge can allow people with diabetes to work angel food cake into their eating plan in moderation.
Nutrition Information of Angel Food Cake
The nutrition content of angel food cake can vary somewhat based on the exact ingredients and recipe. But in general, a 1/12 slice (about 1 ounce or 28g) of homemade angel food cake provides approximately:
| Nutrient | Amount |
|---|---|
| Calories | 55 |
| Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 114mg |
| Carbohydrates | 13g |
| Fiber | 0g |
| Sugars | 10g |
| Protein | 3g |
As you can see, a typical serving of angel food cake is low in fat, cholesterol, and sodium. But it provides mostly carbs and sugar, with minimal fiber or micronutrients. The small amount of protein from the egg whites is a nice perk.
How Angel Food Cake Affects Blood Sugar
For people with diabetes, the biggest concern with any food is often its impact on blood sugar levels. So how does angel food cake affect blood sugar?
Angel food cake has a glycemic index of 67, while most cakes fall into the 70-90 range. This means it causes a more gradual rise in blood sugar rather than a dramatic spike.
However, the glycemic load of a typical serving of angel food cake is still around 8, which is considered high. This means that even though it is absorbed more slowly, angel food cake will significantly increase blood sugar levels.
The lack of protein, fiber, and fat in angel food cake also means there is nothing to blunt or delay the absorption of the carbohydrates. So while the blood sugar rise may be slower than some other desserts, it will still require careful management with medication, activity, etc.
Healthier Angel Food Cake Alternatives
If you want a dessert with the taste and texture of angel food cake but fewer potential drawbacks, there are some healthier recipes to try. Options include:
Gluten-Free Angel Food Cake
Substituting gluten-free flour blends for regular wheat flour can make angel food cake safe for people with celiac disease or gluten sensitivity. It adds nutrients like almond or coconut flour while reducing carbohydrate content.
High-Protein Angel Food Cake
Adding protein powder or extra egg whites boosts the protein in angel food cake, which promotes satiety and balanced blood sugar response. Greek yogurt is another high-protein ingredient to try.
Low-Sugar Angel Food Cake
Cutting back on the sugar in angel food cake recipes reduces carb and calorie content. Sugar substitutes like stevia, erythritol, or xylitol can provide sweetness with less effect on blood sugar.
High-Fiber Angel Food Cake
Incorporating flax meal, oat bran, avocado, or other fiber-rich ingredients increases the fiber in angel food cake, allowing for slower nutrient absorption.
Protein-Enhanced Angel Food Cake Frosting
Instead of using all heavy cream or powdered sugar, make a whipped frosting with ingredients like Greek yogurt, ricotta cheese, or protein powder.
The Bottom Line
Angel food cake can be a better choice than other cake options for people with diabetes due to its low fat and high protein content. However, it is still a highly processed dessert that can cause blood sugar spikes. Portion control and pairing it with other nutrients is important.
Occasionally enjoying a small slice of angel food cake is unlikely to be harmful for most people with diabetes. But it should not become a daily habit. There are also ways to modify angel food cake recipes to enhance the nutrition profile for improved blood sugar management.
As with any food, it is best to discuss your overall diet plan with your doctor and diabetes care team. They can provide tailor guidance on whether and how angel food cake can be incorporated into your individual meal plan in a healthy way.
