Nutritional Insights: Fish, Cod (Baked or Broiled)

Cod is a lean whitefish that makes an excellent choice for those monitoring their blood sugar levels or following a low-glycemic diet. This popular seafood option provides substantial protein with minimal carbohydrate content, making it a versatile addition to many dietary plans.

Glycemic Index and Load

Cod has a moderate Glycemic Index (GI) of 50, placing it in the medium GI category. However, what makes cod particularly beneficial for blood sugar management is its Glycemic Load (GL) of 0. This extremely low GL occurs because cod contains almost no carbohydrates, meaning it has minimal impact on blood glucose levels despite its medium GI rating.

Nutritional Breakdown (per 100g serving)

• Calories: 126
• Protein: 19g
• Fat: 5.04g
• Carbohydrates: 0.01g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 0.01g

Benefits for Blood Sugar Management

Cod offers several advantages for individuals concerned about glycemic response:

• Virtually No Carbs: With only 0.01g of carbohydrates per 100g serving, cod won’t spike blood sugar levels
• High Protein Content: The 19g of protein helps create satiety and stabilize blood sugar levels
• Moderate Fat Content: The 5.04g of fat helps slow digestion, further moderating any potential glycemic response

Cooking Tips

Baking or broiling cod preserves its nutritional profile while enhancing flavor. For the best results:

• Season with herbs and spices rather than sugar-containing marinades
• Pair with non-starchy vegetables for a complete, low-glycemic meal
• Consider adding a small amount of healthy fat like olive oil to further reduce the meal’s overall glycemic impact

Ideal For

Baked or broiled cod is particularly suitable for:

• Diabetic diets
• Low-carb and ketogenic nutrition plans
• Weight management programs
• Blood sugar stabilization protocols

When incorporating cod into your meal planning, remember that preparation methods matter. Avoid breaded or battered cod preparations, as these significantly increase the carbohydrate content and glycemic impact of the meal.

Bottom Line

With its impressive protein content, minimal carbohydrates, and zero glycemic load, baked or broiled cod makes an excellent protein source for anyone monitoring their blood sugar levels or following a low-glycemic diet plan.