Fish, Pompano, Fried: A High Glycemic Index Seafood Option

Pompano is a popular saltwater fish known for its delicate flavor and firm texture. When fried, it becomes a delicious meal option, but it’s important to understand its glycemic impact, especially for those monitoring blood sugar levels.

Glycemic Information

Fried pompano has a glycemic index (GI) of 95, which places it in the high GI category. Foods with a GI above 70 are considered high glycemic foods that can cause a rapid increase in blood sugar levels.

The glycemic load (GL) is 10.64 for a 100g serving. This moderate glycemic load value accounts for both the glycemic index and the amount of carbohydrates in the food, providing a more practical measure of how a food affects blood sugar levels.

Nutritional Profile of Fried Pompano (100g serving)

• Calories: 289 kcal
• Protein: 16g
• Fat: 19.4g
• Carbohydrates: 11.7g
• Fiber: 0.5g
• Sugar: 0.2g
• Net Carbs: 11.2g

Health Considerations

While fried pompano has a high glycemic index, its moderate glycemic load means it may have less impact on blood sugar levels than its GI alone would suggest. This is due to the relatively low carbohydrate content compared to its protein and fat content.

The protein content (16g per 100g) makes it a good source of this essential macronutrient. However, the fat content is significant at 19.4g per serving, which is expected for a fried food product.

Dietary Recommendations

For individuals with diabetes or those monitoring their glycemic response:

• Consider pairing fried pompano with low-GI vegetables to balance the meal’s overall glycemic impact
• Be mindful of portion sizes due to the high fat content from frying
• Consider alternative cooking methods such as grilling or baking to reduce the fat content and potentially lower the GI
• Include fiber-rich side dishes to help slow down glucose absorption

Conclusion

Fried pompano can be included in a balanced diet, but its high glycemic index means it should be consumed with awareness, especially for those with blood sugar concerns. The protein content makes it nutritionally valuable, though the frying process adds significant fat.

For those following low-glycemic diets, consider enjoying pompano prepared using healthier cooking methods and paired with low-GI accompaniments for a more balanced meal.