Fish Perch: A High Glycemic Index But Moderate Load Option

Perch is a popular freshwater fish enjoyed by many for its mild, sweet flavor and flaky texture. Today, we’re taking a closer look at coated baked or broiled perch and its glycemic impact on your diet.

Glycemic Profile of Coated Perch

Perch prepared by baking or broiling with a coating has a surprisingly high glycemic index of 95. However, its glycemic load is only 7.12, which puts it in the moderate range. This discrepancy occurs because perch contains relatively few carbohydrates overall, so despite the high GI, it won’t cause a dramatic blood sugar spike for most people.

Nutritional Breakdown

A 100g serving of coated baked or broiled perch provides:

• Calories: 163
• Protein: 17.3g
• Fat: 6.46g
• Carbohydrates: 7.79g
• Fiber: 0.3g
• Sugar: 0.14g
• Net Carbs: 7.49g

Why Coated Perch Has a High GI

The high glycemic index of coated perch is primarily due to the coating rather than the fish itself. Pure fish has virtually no carbohydrates, but the breading or batter used for coating typically contains refined flour, which has a high GI.

Is Coated Perch Good for Blood Sugar Management?

While the GI is high, the moderate glycemic load means coated perch can still be part of a balanced diet. For those closely monitoring blood sugar, consider these options:

• Choose uncoated perch for a lower GI and GL
• Use whole grain or almond flour coatings instead of refined flour
• Pair with low-GI vegetables to balance the meal
• Control portion sizes to manage the overall glycemic impact

Health Benefits of Perch

Beyond the glycemic considerations, perch offers excellent nutritional benefits:

• High-quality protein for muscle maintenance
• Low in fat compared to many meat options
• Contains omega-3 fatty acids (though less than fattier fish)
• Provides essential minerals including selenium and phosphorus

Bottom Line

Coated baked or broiled perch has a high glycemic index but a moderate glycemic load, making it a reasonable option for occasional inclusion in a balanced diet. If you’re strictly managing blood sugar levels, opt for uncoated preparation methods or modify your coating ingredients to create a more blood-sugar friendly meal.

Remember that the overall composition of your meal and your personal metabolic response are more important than the GI of any single food item.