Meat Spread (Potted Meat): A Moderate Glycemic Index Option

Meat spread, also known as potted meat, is a convenient and versatile food option that can be included in a glycemic-conscious diet. This spreadable meat product offers a unique nutritional profile that makes it worth considering for those monitoring their blood sugar levels.

Glycemic Index and Glycemic Load

Meat spread has a Glycemic Index (GI) of 50, placing it in the moderate GI category. Foods with a GI between 56-69 are considered medium GI, while those below 55 are low GI. With a GI of 50, meat spread falls at the higher end of the low GI range.

The Glycemic Load (GL) is 5.85 per 100g serving, which is considered low. A glycemic load under 10 is generally classified as low, making meat spread a food that won’t cause significant spikes in blood sugar when consumed in typical portions.

Nutritional Profile (per 100g serving)

• Calories: 235 kcal
• Protein: 7.66g
• Fat: 17.3g
• Carbohydrates: 11.9g
• Fiber: 0.2g
• Sugar: 0g
• Net Carbs: 11.7g

Understanding Meat Spread’s Impact on Blood Sugar

Despite containing carbohydrates, meat spread’s moderate glycemic index and relatively low glycemic load make it a reasonable choice for those watching their blood sugar levels. The presence of fat and protein in meat spread helps slow down carbohydrate digestion, resulting in a more gradual impact on blood glucose levels.

Incorporating Meat Spread in a Balanced Diet

For individuals following a glycemic index-based eating plan, meat spread can be incorporated in several ways:

• As a protein-rich spread on low-GI bread or crackers
• As part of a balanced meal with non-starchy vegetables
• As an occasional snack option when paired with fiber-rich foods

Considerations and Recommendations

While meat spread has a moderate glycemic index, it’s worth noting its relatively high fat content (17.3g per 100g). Those monitoring fat intake, particularly saturated fat, should consume meat spread in moderation.

The product contains minimal fiber (0.2g), so pairing it with fiber-rich foods can help create a more balanced meal with an even lower overall glycemic impact.

Conclusion

Meat spread or potted meat can be part of a glycemic-conscious diet when consumed mindfully. With its moderate GI of 50 and low GL of 5.85, it offers a convenient protein source that won’t dramatically impact blood sugar levels. As with any food, portion control and balance within the overall diet remain key factors in managing blood glucose effectively.