Chicken or Turkey with Vegetables: A Low-Glycemic Meal Option

Looking for a nutritious, low-glycemic meal that’s perfect for balanced blood sugar? A simple plate of chicken or turkey with non-starchy vegetables like carrots, broccoli, and dark-green leafies offers an excellent option for those monitoring their glycemic response.

Glycemic Index & Load

With a glycemic index of 42.5, this protein-vegetable combination falls into the low glycemic category (less than 55), making it suitable for people with diabetes or those following a low-GI diet. Even more impressive is its extremely low glycemic load of just 0.63, which reflects the minimal impact this meal has on blood glucose levels.

Nutritional Breakdown (per 100g serving)

• Calories: 118
• Protein: 9.66g
• Fat: 7.78g
• Total Carbohydrates: 2.88g
• Fiber: 1.4g
• Sugar: 1.22g
• Net Carbs: 1.48g

Why It’s Good for Blood Sugar Management

This combination works well for glycemic control for several reasons:

• The high protein content (nearly 10g per serving) helps slow digestion and provides satiety
• The extremely low net carb count (1.48g) means minimal glucose impact
• The fiber content (1.4g) further slows carbohydrate absorption
• The absence of potatoes and sauces removes high-glycemic ingredients that could spike blood sugar

Preparing This Meal

For optimal health benefits, consider these preparation tips:

• Grill, bake, or roast chicken or turkey without breading
• Steam or lightly sauté veggies to retain nutrients
• Season with herbs and spices rather than sugar-containing sauces
• Include a variety of colored vegetables for maximum antioxidants
• Consider adding healthy fats like olive oil or avocado to further lower the glycemic response

Who Should Consider This Meal

This protein-vegetable combination is particularly beneficial for:

• People with diabetes or prediabetes
• Those following low-carb or ketogenic diets
• Anyone managing insulin resistance
• People trying to maintain stable energy levels throughout the day
• Those looking for weight management options

Remember that omitting potatoes and sauces is key to maintaining the low glycemic profile of this meal. If you need additional flavoring, consider lemon juice, herbs, spices, or a small amount of olive oil.