Fish, Whiting, Baked or Broiled: A Low Glycemic Seafood Option

Whiting is a delicious and nutritious seafood choice that fits perfectly into a low-glycemic diet. This mild white fish offers excellent protein content while keeping carbohydrates to an absolute minimum. Let’s explore the glycemic impact and nutritional profile of baked or broiled whiting fish.

Glycemic Index and Glycemic Load

Whiting fish has a moderate Glycemic Index (GI) of 50, placing it in the medium GI category. However, what makes this food particularly suitable for blood sugar management is its Glycemic Load (GL) of 0.

The glycemic load is practically zero because whiting contains almost no carbohydrates. This means that despite its moderate GI rating, whiting will have negligible impact on blood glucose levels, making it an excellent protein source for people monitoring their blood sugar.

Nutritional Profile (per 100g serving)

• Calories: 153
• Protein: 22.8g
• Fat: 6.16g
• Carbohydrates: 0.01g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 0.01g

Health Benefits of Whiting Fish

Whiting is an excellent lean protein source with minimal carbohydrate content. The high protein content (22.8g per 100g serving) makes it satisfying and helps maintain muscle mass. With only 153 calories per serving, it’s also a weight-management friendly food option.

Who Should Include Whiting in Their Diet?

• People with diabetes or insulin resistance
• Those following low-carb or ketogenic diets
• Anyone looking to increase their protein intake without adding carbs
• People trying to manage weight while maintaining muscle mass

Serving Suggestions

To maintain the low glycemic impact of your meal, pair baked or broiled whiting with:

• Non-starchy vegetables like broccoli, asparagus, or leafy greens
• A small portion of high-fiber grains like quinoa or brown rice
• A healthy fat source like olive oil or avocado

Cooking Tips

For the most health benefits, prepare whiting by:

• Baking with herbs, lemon, and a small amount of olive oil
• Broiling with minimal added fat
• Avoiding breading, which would add carbohydrates and raise the glycemic impact

Conclusion

Baked or broiled whiting fish is an excellent protein source for anyone following a low-glycemic diet. With virtually no carbohydrates and a substantial protein content, it provides nutrition without blood sugar spikes. Include this versatile fish in your meal planning for a delicious way to support stable blood glucose levels.