Fish Eel: A High Glycemic Index Seafood with Nutritional Benefits
Eel is a unique seafood option that’s popular in many cuisines around the world, particularly in Japanese and East Asian cooking. While it has a surprisingly high glycemic index, its nutritional profile offers several benefits worth considering.
Glycemic Impact of Eel
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Fish eel has a glycemic index (GI) of 95, which places it in the high GI category. However, its glycemic load is only 7.12 for a 100g serving, making it moderate in terms of actual blood sugar impact. This relatively low glycemic load is due to the modest carbohydrate content in eel compared to its protein and fat content.
Nutritional Breakdown
A 100g serving of eel provides:
- Calories: 273
- Protein: 20.6g
- Fat: 17.1g
- Carbohydrates: 7.79g
- Fiber: 0.3g
- Sugar: 0.14g
- Net Carbs: 7.49g
Why Eel Can Be Part of a Balanced Diet
Despite its high glycemic index, eel offers substantial protein (20.6g per 100g serving), making it an excellent choice for building and maintaining muscle mass. The protein content also contributes to satiety, helping you feel fuller for longer.
The fat content in eel (17.1g per serving) includes beneficial omega-3 fatty acids, which are known to support heart health and reduce inflammation.
Managing the Glycemic Impact
While eel has a high GI of 95, there are several ways to reduce its impact on blood sugar levels:
- Consume eel with vegetables high in fiber
- Include healthy fats in the same meal
- Moderate your portion size
- Balance your meal with low-GI sides
Culinary Uses
Eel is versatile in the kitchen and can be prepared in numerous ways:
- Grilled and glazed (unagi)
- Smoked
- In sushi rolls
- Stewed
- Fried
Conclusion
While fish eel has a high glycemic index, its moderate glycemic load, high protein content, and beneficial fats make it a nutritious option when enjoyed as part of a balanced diet. For those monitoring blood glucose levels, consuming eel alongside fiber-rich vegetables and in appropriate portions can help mitigate its glycemic impact.
Remember that individual glycemic responses can vary, and it’s always best to monitor your own body’s reaction to different foods.