Chicken or Turkey Cordon Bleu: A Glycemic Index Analysis

Chicken or turkey cordon bleu is a popular dish that combines poultry with ham and cheese, typically breaded and fried or baked. While delicious, it’s important to understand how this food fits into a glycemic-conscious diet.

Glycemic Impact

Chicken or turkey cordon bleu has a glycemic index (GI) of 81.5, which places it in the high GI category. Foods with a GI above 70 are considered high glycemic foods that can cause more rapid spikes in blood sugar levels.

However, the glycemic load (GL) is only 7.08 per 100g serving. This relatively low glycemic load (despite the high GI) is due to the moderate carbohydrate content in the dish. Glycemic load takes into account both the quality and quantity of carbohydrates, making it a more practical measure for meal planning.

Nutritional Breakdown

A 100g serving of chicken or turkey cordon bleu provides:

• Calories: 210
• Protein: 22.6g
• Fat: 9.17g
• Carbohydrate: 9.29g
• Fiber: 0.6g
• Sugar: 0.63g
• Net Carbs: 8.69g

Dietary Considerations

Chicken or turkey cordon bleu is primarily a protein-rich food, with over 22g of protein per 100g serving. This makes it a satisfying option that can help maintain muscle mass and promote fullness.

The moderate fat content (9.17g) contributes to the flavor and satiety factor of the dish. The carbohydrate content comes primarily from the breading, which also accounts for its high glycemic index.

Balancing Your Meal

To reduce the glycemic impact of chicken or turkey cordon bleu:

• Pair it with non-starchy vegetables to add fiber and nutrients without significantly increasing the carbohydrate load
• Consider a side salad with olive oil dressing to add healthy fats and fiber
• Limit portion size to control the overall carbohydrate intake
• Choose whole grain sides instead of refined carbohydrates if adding a starchy component to the meal

Bottom Line

While chicken or turkey cordon bleu has a high glycemic index, its moderate carbohydrate content results in a reasonable glycemic load. Its high protein content makes it a satisfying option that can be incorporated into a balanced diet. For those monitoring blood sugar levels, portion control and thoughtful meal pairing can help mitigate the glycemic impact of this dish.

Remember that homemade versions allow for more control over ingredients, potentially reducing the carbohydrate content by using alternative coatings instead of traditional breadcrumbs.