Calamari, Cooked: A Moderate GI Seafood Option

Calamari, also known as squid, is a popular seafood delicacy enjoyed in various cuisines around the world. This versatile seafood can be prepared in numerous ways, with fried calamari rings being particularly popular in Mediterranean and Asian cuisines.

Glycemic Index and Glycemic Load

Calamari has a moderate glycemic index of 50, placing it in the middle range of the GI scale. Foods with a GI between 56-69 are considered moderate, while those below 55 are low GI foods.

Despite its moderate GI, calamari has a very low glycemic load of just 1.92. This extremely low GL is due to the minimal amount of carbohydrates in calamari. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a food, making it an excellent metric for understanding how a food will impact blood sugar levels.

Nutritional Profile of Cooked Calamari (100g serving)

• Calories: 155
• Protein: 19.4g
• Fat: 6.25g
• Carbohydrates: 3.83g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 3.83g

Health Benefits of Calamari

Calamari is a nutrient-dense food that offers several health benefits:

• High-Quality Protein: With 19.4g of protein per 100g serving, calamari is an excellent source of lean protein, essential for muscle building and repair.
• Low in Carbohydrates: With only 3.83g of carbohydrates per serving, calamari is suitable for low-carb and ketogenic diets.
• Moderate Fat Content: The 6.25g of fat in calamari includes essential omega-3 fatty acids that support heart and brain health.
• Rich in Minerals: Calamari contains minerals like zinc, copper, and selenium, which support immune function and overall health.

Ideal for Blood Sugar Management

The combination of a moderate glycemic index (50) and an extremely low glycemic load (1.92) makes calamari an excellent choice for individuals monitoring their blood glucose levels, including those with diabetes or insulin resistance. The high protein content helps promote satiety, keeping you fuller for longer periods.

Culinary Uses

Calamari can be prepared in various ways:

• Grilled with olive oil and lemon
• Fried in a light batter (note: this will increase the GL)
• Added to seafood stews and paellas
• Marinated and served in salads
• Stuffed with vegetables and herbs

Dietary Considerations

While calamari is nutritious, it’s worth noting that:

• The nutritional values provided are for plain cooked calamari. Fried calamari will have significantly higher calorie, carbohydrate, and fat content.
• Calamari contains no dietary fiber, so consider pairing it with fiber-rich vegetables to create a balanced meal.
• Those with shellfish allergies should consult a healthcare provider before consuming calamari.

Conclusion

Calamari is a nutritious seafood option with a moderate glycemic index but very low glycemic load. Its high protein content and minimal carbohydrates make it an excellent choice for those monitoring their blood sugar levels or following low-carb dietary patterns. Enjoy calamari as part of a balanced diet to benefit from its nutritional profile without significant impact on blood glucose levels.