Turkey with Gravy: A Decadent yet Low-Glycemic Option

When it comes to holiday meals or comfort food, turkey with gravy stands as a classic favorite. But how does this savory combination fare on the glycemic index scale? Let’s dive into the nutritional profile and glycemic impact of turkey with gravy.

Glycemic Index and Load

Turkey with gravy has a moderate glycemic index of 50, placing it right in the middle of the glycemic index scale. However, what makes this dish particularly suitable for those monitoring blood sugar is its remarkably low glycemic load of just 0.79.

This low glycemic load is due to the minimal carbohydrate content in the dish, making it an excellent protein-rich option that won’t cause significant blood sugar spikes when consumed in reasonable portions.

Nutritional Breakdown (per 100g serving)

• Calories: 125
• Protein: 20.5g
• Fat: 3.46g
• Carbohydrates: 1.58g
• Fiber: 0g
• Sugar: 0.09g
• Net Carbs: 1.58g

Why Turkey with Gravy Works for Blood Sugar Management

The nutritional profile of turkey with gravy reveals why it can be a blood-sugar friendly choice:

• High in Protein: With 20.5g of protein per 100g serving, turkey with gravy provides excellent satiety, helping to keep hunger at bay.
• Low in Carbohydrates: At just 1.58g of carbohydrates per serving, this dish has minimal impact on blood sugar levels.
• Moderate Fat Content: The 3.46g of fat helps slow down digestion, further reducing the glycemic impact.

Considerations When Enjoying Turkey with Gravy

While turkey with gravy has favorable glycemic properties, there are a few things to keep in mind:

• Gravy Composition: Commercial gravies or those made with high amounts of flour or cornstarch may have a higher glycemic impact than indicated here.
• Sodium Content: Gravy often contains significant sodium, which should be considered by those monitoring blood pressure.
• Accompanying Sides: When served with high-GI sides like white potatoes or stuffing, the overall glycemic impact of your meal will increase.

Serving Suggestions

To maintain the low glycemic impact of your turkey with gravy meal, consider pairing it with:

• Non-starchy vegetables like green beans, brussels sprouts, or a mixed green salad
• Lower-GI side dishes such as sweet potatoes or quinoa
• A small portion of whole grain bread instead of white rolls

Bottom Line

Turkey with gravy offers a satisfying, protein-rich option with minimal impact on blood sugar levels due to its low carbohydrate content and moderate glycemic index. With just 125 calories per 100g serving and a glycemic load under 1, it can be incorporated into a balanced diet for those managing blood sugar concerns, especially when mindful of portion sizes and accompanying dishes.