Understanding the Glycemic Index of Chicken or Turkey Parmigiana

Chicken or turkey parmigiana is a popular dish consisting of breaded poultry topped with tomato sauce and cheese. While it’s known for its delicious taste and protein content, it’s important to understand how this dish affects your blood sugar levels, especially if you’re monitoring your glycemic response.

Glycemic Index and Load of Chicken or Turkey Parmigiana

Chicken or turkey parmigiana has a glycemic index (GI) of 79, which places it in the high GI category. Foods with a GI above 70 are considered high, meaning they cause a faster and higher rise in blood glucose levels.

However, the glycemic load (GL) is only 5.93 per 100g serving. Glycemic load takes into account both the GI and the amount of carbohydrates in a serving, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making chicken or turkey parmigiana relatively manageable despite its high GI.

Nutritional Breakdown

A 100g serving of chicken or turkey parmigiana provides:

• Calories: 174
• Protein: 16.2g
• Fat: 8.34g
• Carbohydrates: 8.3g
• Fiber: 0.8g
• Sugar: 1.68g
• Net Carbs: 7.5g

Why Does Chicken or Turkey Parmigiana Have a High GI?

The high GI of this dish is primarily due to the breadcrumb coating and the tomato sauce. The breading contains refined carbohydrates that are quickly digested, leading to a rapid increase in blood sugar. Additionally, any pasta served alongside would further increase the meal’s glycemic impact.

Balancing This Dish in Your Diet

Despite its high GI, chicken or turkey parmigiana offers several nutritional benefits:

• It’s high in protein (16.2g per 100g), which helps promote satiety and muscle maintenance
• The relatively low carbohydrate content (8.3g) results in a manageable glycemic load
• It provides a good source of protein while still offering a comfort food experience

Tips for Making Chicken or Turkey Parmigiana More Glycemic-Friendly

• Use whole grain breadcrumbs instead of refined white breadcrumbs
• Increase the portion of protein (chicken or turkey) relative to the breading
• Serve with non-starchy vegetables instead of pasta
• Add a side salad with a vinaigrette dressing to slow the digestion of carbohydrates
• Keep portion sizes moderate

Who Should Be Cautious?

Individuals with diabetes, insulin resistance, or those on a low-GI diet should be mindful of portion sizes when enjoying chicken or turkey parmigiana. The high GI means it can cause blood sugar spikes if consumed in large quantities.

Conclusion

Chicken or turkey parmigiana can be included in a balanced diet, but its high glycemic index suggests moderation is key. The good news is that its reasonable glycemic load and high protein content make it more suitable than many other high-GI foods. By making smart modifications and appropriate portion control, you can enjoy this classic dish while maintaining healthy blood sugar levels.