Egg Roll with Chicken or Turkey: A Moderate Glycemic Option
Egg rolls filled with chicken or turkey make for a popular appetizer or light meal option. Let’s explore the glycemic impact and nutritional profile of this savory treat.
Glycemic Index and Load
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Egg rolls with chicken or turkey have a moderate glycemic index of 50, placing them in the medium GI category. This means they cause a moderate rise in blood sugar levels compared to pure glucose.
With a glycemic load of 12.5, they have a moderate impact on blood glucose when consumed in a 100g serving. This makes them a reasonable option for those monitoring their blood sugar, when eaten in moderation.
Nutritional Profile
A 100g serving of chicken or turkey egg rolls provides:
- Calories: 266
- Protein: 7.59g
- Fat: 14.1g
- Carbohydrates: 27g
- Fiber: 2g
- Sugar: 5.07g
- Net Carbs: 25g
Health Considerations
The moderate glycemic index of egg rolls makes them a better choice than many other fried appetizers. The protein content from the chicken or turkey provides some nutritional value, while the fiber content (though modest at 2g) helps to slightly slow down sugar absorption.
However, the relatively high fat content (14.1g per 100g) is worth noting, especially since much of this likely comes from the frying process. The carbohydrate content is also significant, with 25g of net carbs per serving.
Serving Suggestions
To create a more balanced meal with egg rolls:
- Pair with a non-starchy vegetable side dish to increase fiber
- Serve with a protein-rich dipping sauce instead of sweet sauces
- Consider baked versions instead of fried for lower fat content
- Limit portion size to control carbohydrate intake
Suitable For
Egg rolls with chicken or turkey can be included in:
- Moderate-carb diets (in limited portions)
- Omnivorous eating patterns
- Occasional treats for those monitoring blood glucose
They may not be suitable for very low-carb diets, and those with diabetes should monitor their individual response to this food due to its moderate GI and GL values.
Remember that homemade versions allow for greater control over ingredients and cooking methods, potentially improving the nutritional profile compared to restaurant or pre-packaged options.