Shrimp, Baked or Broiled: A Low Glycemic Seafood Option

Shrimp is one of the most popular seafood choices worldwide, and for good reason. When baked or broiled, shrimp provides excellent nutritional benefits while maintaining a moderate glycemic index. Let’s explore why this delicious seafood might be a good addition to your diet, especially if you’re monitoring your blood sugar levels.

Glycemic Index and Glycemic Load

Shrimp has a moderate glycemic index of 50, which places it right in the middle of the GI scale (0-100). However, what makes shrimp particularly valuable for blood sugar management is its extremely low glycemic load.

• Glycemic Index: 50 (moderate)
• Glycemic Load: 0.57 (very low)

The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving. With a GL of less than 1, baked or broiled shrimp will have minimal impact on blood glucose levels, making it an excellent choice for people with diabetes or those following a low-glycemic diet.

Nutritional Profile (per 100g serving)

Baked or broiled shrimp offers an impressive nutritional profile:

• Calories: 129
• Protein: 16.9g
• Fat: 5.79g
• Carbohydrates: 1.14g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 1.14g

Why Shrimp is Great for Low-Glycemic Diets

Shrimp stands out as an exceptional food choice for those managing blood sugar levels for several reasons:

High Protein, Low Carb: With almost 17g of protein and only 1.14g of carbohydrates per 100g serving, shrimp provides substantial nutrition without the blood sugar spike that comes with high-carb foods.

Almost No Sugar: At just 0.01g of sugar per serving, shrimp is practically sugar-free.

Moderate Fat Content: The 5.79g of fat in a serving helps slow digestion, which can further reduce the impact on blood glucose levels.

Cooking Methods Matter

This nutritional data is specific to baked or broiled shrimp. These cooking methods preserve the nutritional integrity of the shrimp without adding unnecessary carbohydrates or fats that might be introduced through breading or deep frying.

Serving Suggestions

To maintain the low glycemic benefits of shrimp, consider these serving ideas:

• Add to a leafy green salad with olive oil and vinegar dressing
• Serve with roasted non-starchy vegetables like asparagus or broccoli
• Pair with a small portion of high-fiber whole grains if desired
• Season with herbs, garlic, and lemon instead of sugar-based sauces

Who Should Include Baked or Broiled Shrimp in Their Diet?

Baked or broiled shrimp can be particularly beneficial for:

• People with type 2 diabetes looking for blood-sugar friendly protein sources
• Those following low-carb or ketogenic diets
• Individuals managing their weight who need satisfying, protein-rich foods
• Anyone looking to improve their overall nutrition with quality protein

Remember that while shrimp has many nutritional benefits, those with shellfish allergies should avoid it entirely. Additionally, those with concerns about cholesterol should consult with their healthcare provider about appropriate serving sizes.