Chicken or Turkey with Teriyaki: A Moderate GI Protein Option

Teriyaki chicken or turkey is a flavorful protein-rich dish that combines lean poultry with a sweet and savory sauce. Let’s explore how this popular Asian-inspired meal fits into a glycemic-conscious diet.

Glycemic Information

Chicken or turkey with teriyaki has a Glycemic Index (GI) of 57.2, placing it in the medium GI range. While this is higher than plain poultry (which has effectively no GI), the addition of teriyaki sauce, which typically contains sugar, increases the GI value.

However, what’s particularly important to note is the very low Glycemic Load (GL) of 0.93. This extremely low GL is due to the minimal carbohydrate content in this food, making it a suitable option for those monitoring blood sugar levels despite its moderate GI.

Nutritional Profile (per 100g serving)

• Calories: 163
• Protein: 25.7g
• Fat: 5.96g
• Carbohydrates: 1.62g
• Fiber: 0g
• Sugar: 1.47g
• Net Carbs: 1.62g

Health Benefits

Teriyaki chicken or turkey is primarily a protein-rich food, with an impressive 25.7g of protein per 100g serving. This makes it an excellent option for:

• Muscle maintenance and growth
• Satiety and hunger management
• Supporting metabolic health
• Providing essential amino acids

What makes this dish particularly suitable for blood sugar management is its minimal carbohydrate content of just 1.62g per serving. Combined with a moderate fat content of 5.96g, this creates a well-balanced protein option that won’t cause significant blood glucose spikes.

Dietary Considerations

Teriyaki chicken or turkey can be included in various dietary approaches:

• Low-carb diets: With only 1.62g of carbs per 100g, it fits easily into low-carb eating plans
• Keto diet: The high protein and moderate fat content make it suitable for keto when consumed in moderation
• Diabetic-friendly: The extremely low GL of 0.93 means minimal impact on blood sugar levels
• High-protein diets: Excellent source of lean protein

Serving Suggestions

To keep the glycemic impact low while enjoying teriyaki chicken or turkey:

• Pair with non-starchy vegetables like broccoli, zucchini, or bell peppers
• Add a side of leafy greens for additional fiber
• If including a carbohydrate side, choose options with lower GI such as brown rice or quinoa
• Consider making your own teriyaki sauce with less sugar or using a sugar-free alternative

Conclusion

Despite its moderate Glycemic Index, chicken or turkey with teriyaki offers an excellent protein-rich option with minimal impact on blood sugar levels due to its very low Glycemic Load. The impressive protein content combined with minimal carbohydrates makes it a versatile choice for those monitoring their blood glucose response while still enjoying flavorful meals.