Chicken or Turkey Salad with Mayonnaise: A Low Glycemic Option

Looking for a protein-packed meal option that won’t spike your blood sugar? Chicken or turkey salad made with mayonnaise might be just what you need. This delicious dish combines lean proteins with healthy fats for a satisfying meal that’s relatively low on the glycemic index scale.

Glycemic Information

With a Glycemic Index (GI) of 40.8, chicken or turkey salad with mayonnaise falls into the low glycemic category. Foods with a GI under 55 are considered low glycemic, making this a suitable option for those monitoring their blood sugar levels.

Even more impressive is the Glycemic Load (GL) of just 1.01 per 100g serving. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making this salad an excellent choice for diabetics and those following low-glycemic diets.

Nutritional Breakdown

A 100g serving of chicken or turkey salad with mayonnaise contains:

• Calories: 235
• Protein: 13.9g
• Fat: 18.8g
• Carbohydrates: 2.88g
• Fiber: 0.4g
• Sugar: 2.1g
• Net Carbs: 2.48g

Why It Works for a Low-Glycemic Diet

This salad is particularly beneficial for those monitoring their blood sugar because of its macronutrient composition. The minimal carbohydrate content (2.88g) combined with substantial protein (13.9g) and fat (18.8g) helps slow down digestion and prevents rapid spikes in blood glucose.

The net carbs—calculated by subtracting fiber from total carbohydrates—are just 2.48g per serving, making this an appropriate choice for low-carb and ketogenic diets as well.

Serving Suggestions

To further enhance the nutritional profile of your chicken or turkey salad:

• Serve it on a bed of leafy greens for added fiber and nutrients
• Add chopped celery, cucumber, or bell peppers for crunch without significantly increasing the carb count
• Consider using avocado-based mayonnaise for healthier fats
• Sprinkle with seeds like sunflower or pumpkin for added minerals

Who Should Include This in Their Diet?

This chicken or turkey salad is especially beneficial for:

• People with diabetes or insulin resistance
• Those following low-carb or ketogenic diets
• Athletes and active individuals seeking protein-rich meals
• Anyone looking to manage their weight while feeling satisfied

Conclusion

Chicken or turkey salad made with mayonnaise offers a delicious, satisfying meal option that won’t cause problematic blood sugar spikes. With its low glycemic index, minimal glycemic load, and favorable macronutrient profile, it’s a smart choice for those monitoring their carbohydrate intake while trying to maintain stable blood glucose levels.

Remember that individual responses to foods can vary, so it’s always best to monitor your personal blood glucose reaction when adding new foods to your diet.