Fish, Mackerel, Baked or Broiled: A Nutritional Powerhouse with Low Glycemic Impact
When looking for protein-rich foods that won’t spike your blood sugar, mackerel stands out as an excellent choice. This fatty fish offers impressive nutritional benefits while maintaining a minimal impact on blood glucose levels.
Glycemic Information
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Mackerel has a moderate Glycemic Index (GI) of 50, placing it in the medium GI category. However, what makes it particularly suitable for blood sugar management is its remarkably low Glycemic Load (GL) of 0. This essentially means that while the GI is moderate, the practical impact on blood glucose levels is negligible due to the minimal carbohydrate content.
Nutritional Profile per 100g Serving
- Calories: 237
- Protein: 24.9g
- Fat: 14.3g
- Carbohydrates: 0.01g
- Fiber: 0g
- Sugar: 0.01g
- Net Carbs: 0.01g
Why Mackerel is Great for Blood Sugar Management
With virtually no carbohydrates (just 0.01g per 100g serving), mackerel is an ideal protein source for those monitoring their blood glucose levels. Its zero glycemic load means it won’t cause blood sugar spikes, making it appropriate for diabetic diets and low-carb eating plans.
Health Benefits Beyond Glycemic Control
- Rich in Omega-3 Fatty Acids: Mackerel is one of the best sources of EPA and DHA, which support heart and brain health
- High-Quality Protein: With nearly 25g of protein per 100g serving, mackerel helps with satiety and muscle maintenance
- Vitamin D Source: Mackerel provides significant amounts of vitamin D, which many people are deficient in
- B Vitamins: Contains B12 and other B vitamins essential for energy metabolism
Cooking Tips
Baking or broiling mackerel, as noted in our nutritional analysis, preserves its nutritional value while enhancing its rich flavor. For best results:
- Season with herbs, lemon, and a touch of olive oil before baking
- Broil for 5-7 minutes per side depending on thickness
- Pair with non-starchy vegetables for a complete low-glycemic meal
- Try marinating in olive oil, garlic, and herbs before cooking for added flavor
Who Should Include Mackerel in Their Diet?
Mackerel is particularly beneficial for:
- People with diabetes or insulin resistance
- Those following low-carb or ketogenic diets
- Anyone looking to increase their omega-3 fatty acid intake
- People seeking sustainable protein sources (mackerel is generally considered environmentally friendly)
Conclusion
Baked or broiled mackerel offers exceptional nutritional value with minimal impact on blood sugar levels. Its combination of high-quality protein, healthy fats, and virtually zero carbohydrates makes it an excellent choice for those monitoring their glycemic response. Incorporate this flavorful fish into your meal rotation to enjoy its many health benefits while maintaining stable blood glucose levels.