Turkey Ham: A Low Glycemic Lunch Option

When looking for protein-rich foods with a minimal impact on your blood sugar levels, turkey ham can be an excellent choice. This prepackaged or deli luncheon meat offers a good nutritional profile while maintaining a moderate glycemic index. Let’s explore the details of turkey ham and how it fits into a balanced diet.

Glycemic Index and Load of Turkey Ham

Turkey ham has a Glycemic Index (GI) of 50, placing it in the medium GI category. Despite this medium rating, the actual impact on blood sugar is quite minimal due to its low carbohydrate content.

With a Glycemic Load (GL) of only 1.1, turkey ham is considered a low GL food. This makes it suitable for people monitoring their blood sugar levels, including those with diabetes or following low-carb eating plans.

Nutritional Profile (per 100g serving)

• Calories: 106 kcal
• Protein: 14.8g
• Fat: 3.77g
• Carbohydrates: 2.2g
• Fiber: 0g
• Sugar: 0.91g
• Net Carbs: 2.2g

Health Benefits of Turkey Ham

High in Protein, Low in Carbs

The standout nutritional feature of turkey ham is its excellent protein content. With nearly 15g of protein per 100g serving, it provides a substantial amount of this essential macronutrient while containing only 2.2g of carbohydrates.

Lower in Fat Than Traditional Ham

At 3.77g of fat per serving, turkey ham offers a leaner alternative to traditional pork ham, making it suitable for those monitoring their fat intake.

Blood Sugar-Friendly Option

The combination of low carbohydrate content and minimal glycemic load makes turkey ham an excellent choice for maintaining stable blood sugar levels.

Incorporating Turkey Ham Into Your Diet

• Use as a protein addition to salads
• Create low-carb wraps using lettuce instead of bread
• Add to vegetable omelets for a protein boost
• Serve with low GI vegetables for a balanced meal
• Include in a high-protein, low-carb snack plate with cheese and vegetables

Considerations When Choosing Turkey Ham

While turkey ham offers numerous benefits, it’s worth noting that prepackaged or deli versions may contain added sodium and preservatives. When possible, opt for varieties with minimal additives and lower sodium content.

Conclusion

Turkey ham serves as an excellent protein source with minimal impact on blood glucose levels. Its moderate glycemic index combined with a very low glycemic load makes it a suitable choice for those monitoring their carbohydrate intake or blood sugar levels. The high protein content relative to its calorie value also makes it a satisfying option that can help with appetite control as part of a balanced diet.