Clams, Canned: A Seafood Option with Moderate Glycemic Impact

Canned clams are a convenient seafood choice that provides plenty of protein without significantly impacting your blood sugar. Let’s explore the glycemic properties and nutritional benefits of this versatile shellfish option.

Glycemic Information

Canned clams have a moderate glycemic index of 50, placing them in the medium GI category. However, their actual impact on blood sugar is minimal due to their very low carbohydrate content.

Glycemic Load: 2.23

The glycemic load, which accounts for both the quality and quantity of carbohydrates, is very low at just 2.23 per 100g serving. Any GL value below 10 is considered low, making canned clams an excellent option for those monitoring blood sugar levels.

Nutritional Profile per 100g Serving

• Calories: 108
• Protein: 18.3g
• Fat: 1.2g
• Carbohydrates: 4.46g
• Fiber: 0g
• Sugar: 0g
• Net Carbs: 4.46g

Why Canned Clams Are Good for Blood Sugar Management

Despite having a moderate glycemic index, canned clams have very little impact on blood glucose levels due to their:

• Low carbohydrate content (only 4.46g per 100g)
• Zero sugar content
• High protein content (18.3g per 100g), which helps slow digestion
• Very low glycemic load of 2.23

Health Benefits Beyond Glycemic Control

Canned clams aren’t just good for blood sugar management; they offer numerous other nutritional benefits:

• Excellent source of lean protein
• Rich in vitamin B12, which supports nerve function and blood cell formation
• High in iron, helping prevent anemia
• Good source of zinc for immune support
• Contains omega-3 fatty acids, which support heart health

Incorporating Canned Clams into a Low-GI Diet

Here are some ways to enjoy canned clams as part of a blood sugar-friendly meal plan:

• Add to whole grain pasta with olive oil and vegetables for a balanced meal
• Include in seafood stews with low-GI vegetables
• Mix into salads for a protein boost
• Use as a topping for cauliflower pizza
• Incorporate into omelets or frittatas

Bottom Line

Canned clams offer an impressive nutritional profile with minimal impact on blood glucose levels. With their low glycemic load, zero sugar content, and high protein value, they make an excellent addition to a diet focused on glycemic control. Their convenience and versatility make them a practical pantry staple for quick, nutritious meals.

Always remember to choose versions with minimal added sodium when possible, and pair with low-GI sides for complete, balanced meals.