Chicken or Turkey Garden Salad: A Low-Glycemic Delight

Looking for a nutritious meal that won’t spike your blood sugar? A chicken or turkey garden salad without dressing is an excellent choice for those monitoring their glycemic index. This refreshing dish combines lean protein with fresh vegetables for a healthy and satisfying meal option.

Glycemic Index and Load

This garden salad featuring chicken and/or turkey with vegetables like tomatoes and carrots has a glycemic index of 32.2, placing it firmly in the low GI category. With foods under 55 considered low GI, this salad is an excellent choice for maintaining stable blood sugar levels.

Even more impressive is its glycemic load of just 0.66. Glycemic load takes into account both the quality and quantity of carbohydrates, and anything under 10 is considered low. This extremely low GL makes this salad an ideal option for people with diabetes or anyone following a low-glycemic diet.

Nutritional Breakdown (per 100g serving)

• Calories: 64
• Protein: 10.1g
• Fat: 1.33g
• Carbohydrates: 3.04g
• Fiber: 1g
• Sugar: 1.27g
• Net Carbs: 2.04g

Health Benefits

This garden salad offers several nutritional advantages:

• High Protein: With 10.1g of protein per 100g serving, this salad helps promote satiety and muscle maintenance.
• Low Calorie: At just 64 calories per serving, it’s an excellent option for weight management.
• Low Fat: Contains only 1.33g of fat, making it heart-friendly.
• Good Fiber Content: The 1g of fiber contributes to digestive health and helps slow the absorption of sugars.
• Minimal Net Carbs: With only 2.04g of net carbs, it’s suitable for low-carb and keto diets.

Perfect For

This chicken or turkey garden salad is ideal for:

• People with diabetes or insulin resistance
• Those following low-carb or keto diets
• Weight management programs
• Anyone seeking a nutritious, balanced meal

Serving Suggestions

While this nutritional analysis refers to the salad without dressing, you can add a light drizzle of olive oil and vinegar or lemon juice for flavor without significantly impacting the glycemic load. For added nutrition without dramatically increasing the GI, consider topping with a sprinkle of seeds like pumpkin or sunflower seeds.

Conclusion

A chicken or turkey garden salad without dressing represents one of the best low-glycemic meal options available. It combines excellent nutrition with minimal impact on blood sugar, making it a smart choice for health-conscious individuals. The high protein content paired with low calories and carbohydrates makes it particularly valuable for those managing their weight or blood glucose levels.