Clams, Baked or Broiled: A Low Glycemic Seafood Option

Clams are not just delicious seafood but also a nutritionally rich food choice that can be part of a balanced diet, especially for those monitoring their blood sugar levels. Let’s dive into why baked or broiled clams might be a good addition to your meal plan.

Glycemic Index and Glycemic Load

Clams, when baked or broiled, have a moderate Glycemic Index (GI) of 50. This places them right in the middle of the GI scale, which ranges from 0 to 100. Foods with a GI below 55 are considered low GI, so clams just make the cut for this category.

However, what’s even more important to consider is the Glycemic Load (GL), which takes into account both the GI and the amount of carbohydrates in a serving. Clams have a remarkably low GL of just 2.22 per 100g serving. A GL under 10 is considered low, making clams an excellent choice for those monitoring blood glucose responses.

Nutritional Profile of Baked or Broiled Clams

A 100g serving of baked or broiled clams provides:

• Calories: 148
• Protein: 18.2g
• Fat: 5.73g
• Carbohydrate: 4.44g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 4.44g

Why Clams Are a Smart Choice for Blood Sugar Management

The nutritional profile of baked or broiled clams makes them an excellent choice for several reasons:

• High Protein Content: With 18.2g of protein per 100g serving, clams provide substantial protein which helps slow the absorption of glucose into the bloodstream.
• Low Carbohydrate Content: At just 4.44g of carbohydrates per serving, clams contain minimal carbs that could impact blood sugar levels.
• Virtually No Sugar: With only 0.01g of sugar, clams won’t contribute to blood sugar spikes.
• Moderate Fat Content: The 5.73g of fat in clams can help slow digestion, further preventing rapid blood sugar fluctuations.

Incorporating Clams into a Low-GI Diet

Here are some suggestions for enjoying baked or broiled clams as part of a low-glycemic diet:

• Serve with non-starchy vegetables like asparagus, broccoli, or a green salad
• Add a small portion of whole grain pasta or brown rice for a complete meal
• Season with herbs, garlic, and a drizzle of olive oil instead of high-carb sauces
• Pair with other seafood for a protein-rich feast

Bottom Line

Baked or broiled clams represent an excellent seafood option for those following a low glycemic diet or managing blood sugar levels. With their low glycemic load, high protein content, and minimal carbohydrates, clams can be a valuable addition to a balanced meal plan. They provide substantial nutrition without significantly impacting blood glucose levels, making them suitable for individuals with diabetes or those simply looking to maintain stable energy levels throughout the day.

Always remember that preparation methods matter – stick to baking or broiling rather than breading and frying to maintain the low glycemic profile of this nutritious seafood.