Clams, Steamed or Boiled: A Nutritional Guide

Clams are a delicious seafood option that can be included in a glycemic-conscious diet. When steamed or boiled, clams retain their nutritional value while offering a relatively modest glycemic impact. Let’s explore the nutritional profile and glycemic effects of this popular shellfish.

Glycemic Information

Clams (steamed or boiled) have a moderate Glycemic Index (GI) of 50, placing them in the medium GI category. However, their Glycemic Load (GL) is only 2.26, which is considered very low. This low GL makes clams an excellent choice for those monitoring their blood sugar levels, as the actual impact on blood glucose is minimal despite the medium GI value.

Nutritional Breakdown per 100g Serving

• Calories: 109
• Protein: 18.6g
• Fat: 1.22g
• Carbohydrates: 4.52g
• Fiber: 0g
• Sugar: 0g
• Net Carbs: 4.52g

Why Clams Are a Nutritional Powerhouse

Clams stand out as an exceptional protein source with minimal fat content. With 18.6g of protein per 100g serving, they provide high-quality protein while remaining low in carbohydrates and calories. This makes them particularly valuable for those following low-carb, high-protein dietary approaches.

Blood Sugar Impact

Despite having a medium GI of 50, the very low carbohydrate content of clams translates to a minimal impact on blood glucose levels. The glycemic load of 2.26 indicates that a typical serving of clams will cause only a small rise in blood sugar, making them suitable for diabetics and those on carbohydrate-restricted diets.

Incorporating Clams in a Balanced Diet

Clams can be enjoyed in various preparations beyond simple steaming or boiling. Consider these blood sugar-friendly serving suggestions:

• Add to a low-carb seafood soup with non-starchy vegetables
• Serve with a side of steamed greens drizzled with olive oil
• Include in a protein-rich salad with mixed greens and light vinaigrette
• Prepare classic steamed clams with garlic and herbs (skip the bread)

Nutritional Benefits Beyond Glycemic Impact

While not reflected in the basic nutritional profile above, clams are also rich in several important micronutrients:

• High in vitamin B12, essential for nerve function and blood cell formation
• Excellent source of iron, which helps prevent anemia
• Contains selenium, an important antioxidant
• Provides zinc, which supports immune function

Conclusion

Steamed or boiled clams represent a nutritious food choice with minimal impact on blood sugar levels. Their combination of high protein, low fat, and low effective carbohydrate content makes them an excellent option for those following various dietary approaches, including low-carb, low-glycemic, and high-protein diets. Incorporate clams into your meal planning for a delicious way to enhance nutrition without significantly affecting blood glucose levels.