Baked or Broiled Salmon: A Low Glycemic Seafood Option

Salmon is one of the most nutritious and heart-healthy proteins you can add to your diet. Whether baked or broiled, this popular fish offers impressive nutritional benefits while maintaining a moderate glycemic index. Let’s dive into what makes salmon an excellent choice for those monitoring their blood sugar levels.

Glycemic Index and Glycemic Load

Baked or broiled salmon has a moderate glycemic index (GI) of 50. However, what makes salmon particularly suitable for blood sugar management is its glycemic load (GL) of 0. This extremely low GL is due to the minimal carbohydrate content in salmon, making it an excellent protein choice for those following a low-glycemic diet.

Nutritional Profile (per 100g serving)

• Calories: 274
• Protein: 25.4g
• Fat: 18.4g
• Carbohydrates: 0.01g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 0.01g

Health Benefits of Salmon

Salmon stands out as a nutritional powerhouse for several reasons:

• High-Quality Protein: With 25.4g of protein per 100g serving, salmon provides essential amino acids necessary for muscle maintenance and overall health.
• Omega-3 Fatty Acids: Salmon is rich in EPA and DHA, omega-3 fatty acids that support heart and brain health.
• Virtually No Carbs: At just 0.01g of carbohydrates per serving, salmon is ideal for low-carb and ketogenic diets.
• Blood Sugar Friendly: The combination of protein and healthy fats with minimal carbs makes salmon perfect for stable blood glucose levels.

Preparation Tips

Baking or broiling salmon preserves its nutritional integrity while enhancing its flavor. For the best results:

• Season with herbs, lemon, and a small amount of olive oil
• Bake at 375°F (190°C) for about 12-15 minutes or until it flakes easily
• Avoid adding sugary glazes or marinades that could increase the glycemic impact
• Pair with non-starchy vegetables for a complete low-glycemic meal

Who Should Include Salmon in Their Diet?

Salmon is particularly beneficial for:

• People with diabetes or insulin resistance
• Those following low-carb or ketogenic diets
• Individuals seeking heart-healthy protein options
• Anyone looking to increase their omega-3 fatty acid intake

Bottom Line

Baked or broiled salmon offers an impressive nutritional profile with a moderate glycemic index and negligible glycemic load. Its combination of high-quality protein, healthy fats, and virtually no carbohydrates makes it an excellent choice for maintaining stable blood sugar levels while supporting overall health.

Consider adding this versatile fish to your weekly meal rotation as part of a balanced, low-glycemic diet.