Muffins, English, whole-wheat & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 21.8 per 100g.
✅ Nutrition data verified · GL 21.8/100g · GI 64.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Nutrition at a Glance
How It Stacks Up in Its Family
Glycemic load comes in low here — 21.8 per 100g, about 26% below the family average, against a 21.8-33.6 per 100g spread. The fiber figure here is the family ceiling — 6.7 per 100g, well above the family average, where variants run 2.6-6.7 per 100g.
Glycemic load across the 7-item Muffins group runs 21.8 to 33.6 per 100g, so the version matters as much as the food. Compare directly with Toasted (includes apple-cinnamon), Toasted, Mixed-grain (includes granola).
Alternatives to Consider
🍚 Leavening agents, yeast, baker's, compressed
GL 6.5/100g — Low GL
Fiber 8.1g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, compressed & diabetes →🍚 Leavening agents, yeast, baker's, active dry
GL 9.3/100g — Low GL
Fiber 26.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, active dry & diabetes →🍚 Bread, stuffing, dry mix, prepared
GL 11.7/100g — Moderate
Lower glycemic impact than your current selection.
Bread, stuffing, dry mix, prepared & diabetes →🍚 Bread, stuffing, cornbread, dry mix, prepared
GL 12.3/100g — Moderate
Fiber 2.9g/100g. Lower glycemic impact than your current selection.
Bread, stuffing, cornbread, dry mix, prepared & diabetes →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 33g | 13.3g | 7.2 | Friendly |
| Standard Serving | 66g | 26.7g | 14.4 | Moderate |
| Restaurant Portion | 132g | 53.3g | 28.8 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Simple Ways to Balance It
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
FAQ
How does Muffins English whole-wheat rate for blood sugar control?
It's best to limit Muffins English whole-wheat. With a glycemic load of 21.8 (high — anything ≥20 is considered high), a standard serving can cause a significant blood sugar rise.
What is the glycemic load of Muffins English whole-wheat?
Per 100g, Muffins English whole-wheat has a GL of 21.8. This means one standard serving (1 muffin) provides approximately 14.4 GL — which is high.
Does Muffins English whole-wheat spike blood sugar?
After eating Muffins English whole-wheat, you can expect a high blood sugar response. The GL of 21.8 means a significant spike. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 64.6 for Muffins English whole-wheat is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Baked Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Muffins English whole-wheat reduces the glycemic load substantially. At GL 21.8 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 64.6 — subcategory_avg:Baked Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 66.0g) = 21.8 × 66.0 ÷ 100 = 14.4
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 172762. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Muffins, English, whole-wheat — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/muffins-english-whole-wheat/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.