Chicken or Turkey with Dumplings: A Glycemic Index Analysis

When it comes to comfort food, few dishes can compare to the hearty satisfaction of chicken or turkey with dumplings. However, if you’re monitoring your blood sugar levels, you might wonder about this dish’s impact on your glycemic response. Today, we’re diving into the glycemic profile and nutritional breakdown of this classic meal.

Glycemic Index and Load: What You Need to Know

Chicken or turkey with dumplings has a glycemic index (GI) of 90.7, which places it in the high GI category. Foods with a GI above 70 are generally considered high glycemic foods that can cause more rapid increases in blood sugar levels.

However, the glycemic load (GL) is only 7.02 per 100g serving. This relatively low GL is due to the moderate carbohydrate content in the dish. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving us a more accurate picture of how a food affects blood sugar levels.

Nutritional Profile Per 100g Serving

• Calories: 144
• Protein: 15.7g
• Fat: 5.55g
• Carbohydrates: 8.04g
• Fiber: 0.3g
• Sugar: 0.45g
• Net Carbs: 7.74g

Understanding the Nutritional Balance

This dish offers a favorable protein content at 15.7g per serving, making it a good option for maintaining muscle mass and promoting satiety. The moderate fat content (5.55g) contributes to the dish’s flavor and helps slow down carbohydrate absorption.

What makes chicken or turkey with dumplings interesting from a glycemic perspective is the contrast between its high GI but relatively low GL. This occurs because while the carbohydrates present (primarily in the dumplings) are quickly digested types that raise blood sugar rapidly, the total amount of carbohydrates is moderate at just 8.04g per 100g serving.

Fiber and Sugar Content

The dish contains minimal fiber (0.3g) and sugar (0.45g). The low fiber content partially explains the high glycemic index, as fiber typically helps slow down carbohydrate digestion and blunts blood sugar spikes.

Recommendations for Blood Sugar Management

If you’re watching your blood sugar levels but want to enjoy chicken or turkey with dumplings:

• Consider portion control – the moderate GL means reasonable portions can fit into a balanced diet
• Pair with non-starchy vegetables to add fiber and lower the overall glycemic impact of your meal
• Consider whole grain dumplings as an alternative to reduce the GI
• The protein content helps moderate blood sugar response, making this more balanced than pure carbohydrate foods

Bottom Line

Chicken or turkey with dumplings presents an interesting glycemic profile with its high GI but moderate GL. The substantial protein content makes it more satiating than many high-carbohydrate foods. For those monitoring blood sugar levels, this dish can be enjoyed in moderation as part of a balanced diet, particularly when complemented with fiber-rich vegetables or when adjustments are made to the dumpling ingredients to incorporate more whole grains.

Remember that individual glycemic responses can vary, and factors like food combinations, cooking methods, and personal metabolism all play important roles in how your body processes this comfort food classic.