Shrimp, Steamed or Boiled – Glycemic Index and Nutritional Profile

Shrimp is a popular seafood choice that’s not only delicious but can also be a great addition to a glycemic-conscious diet. Let’s explore the glycemic impact and nutritional benefits of steamed or boiled shrimp.

Glycemic Index and Load

Glycemic Index (GI): 50 (Medium GI)

Glycemic Load (GL): 0.57 (Very Low)

Steamed or boiled shrimp falls into the medium glycemic index category, but its glycemic load is extremely low at just 0.57. This makes it an excellent choice for those monitoring their blood sugar levels, as the actual impact on blood glucose is minimal due to the very low carbohydrate content.

Nutritional Profile (per 100g serving)

• Calories: 90
• Protein: 17.2g
• Fat: 1.28g
• Carbohydrates: 1.15g
• Fiber: 0g
• Sugar: 0g
• Net Carbs: 1.15g

Why Shrimp is Great for a Low-Glycemic Diet

Steamed or boiled shrimp is an exceptional protein source with minimal impact on blood sugar levels. With only 1.15g of carbohydrates per 100g serving and no sugars, it’s ideal for those following low-carb, keto, or diabetes-friendly diets.

The high protein content (17.2g per serving) helps promote satiety, which can assist with weight management and blood sugar control. Additionally, shrimp is naturally low in fat at just 1.28g per serving, making it a lean protein option.

Health Benefits of Shrimp

Beyond its favorable glycemic profile, shrimp offers several nutritional benefits:

• Rich source of high-quality protein
• Contains omega-3 fatty acids
• Excellent source of selenium, which supports immune function
• Contains antioxidants like astaxanthin
• Provides important minerals including zinc, iodine, and copper
• Good source of vitamin B12 and choline

Serving Suggestions

To maintain the low glycemic impact of your meal, consider pairing steamed or boiled shrimp with:

• Fresh green vegetables like broccoli, spinach, or asparagus
• A small portion of whole grains like quinoa or brown rice
• A salad dressed with olive oil and lemon juice
• Avocado for healthy fats

Preparation Tips

For the healthiest preparation:

• Steam or boil shrimp just until they turn pink and opaque
• Season with herbs, garlic, and lemon instead of high-sodium condiments
• Avoid breading or frying, which would significantly increase the glycemic load
• Consider cooking shrimp in a vegetable broth for extra flavor without added calories

Conclusion

Steamed or boiled shrimp is an excellent food choice for anyone monitoring their glycemic response. With its very low glycemic load, high protein content, and minimal carbohydrates, it can be a valuable component of a blood sugar-friendly eating plan while providing important nutrients.