Shrimp, fried – Glycemic Index and Nutritional Analysis
Fried shrimp is a popular seafood choice that many people enjoy, but how does it affect your blood sugar levels? Let’s dive into the glycemic impact and nutritional profile of this tasty seafood dish.
Glycemic Index and Glycemic Load
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Fried shrimp has a very high glycemic index of 95, which places it among foods that cause a rapid rise in blood sugar levels. However, its glycemic load is more moderate at 11.3, which provides a better indication of how a standard serving actually impacts blood sugar.
For those monitoring their blood sugar levels, it’s important to note that the breading and frying process significantly increases the GI compared to plain shrimp, which naturally contains almost no carbohydrates.
Nutritional Breakdown
A 100g serving of fried shrimp provides:
- Calories: 218
- Protein: 12.3g
- Fat: 12.9g
- Carbohydrates: 12.4g
- Fiber: 0.5g
- Sugar: 0.2g
- Net Carbs: 11.9g
Health Implications
While fried shrimp provides a good amount of protein, the frying process adds significant fat content and increases the glycemic impact. The breading contributes most of the carbohydrates, as plain shrimp is naturally very low in carbs.
Who Should Be Cautious?
- People with diabetes or insulin resistance
- Individuals following low-glycemic diets
- Those monitoring their fat intake for cardiovascular health
Healthier Alternatives
If you enjoy shrimp but want to reduce the glycemic impact:
- Choose grilled, steamed, or boiled shrimp instead of fried
- If breading is desired, use almond flour or coconut flour alternatives
- Pair fried shrimp with fiber-rich vegetables to reduce the overall meal GI
Bottom Line
Fried shrimp has a high glycemic index but a moderate glycemic load. While it’s a good source of protein, the breading and frying process add carbohydrates and fat that can impact blood sugar levels. For those monitoring their glycemic response, enjoying fried shrimp occasionally and in moderation is recommended, ideally as part of a balanced meal containing fiber and healthy fats to mitigate the blood sugar response.