Catfish: A Low-Glycemic Seafood Option
Catfish, particularly when baked or broiled, offers a nutritious protein option that fits well into a low-glycemic eating plan. Let’s dive into the glycemic impact and nutritional profile of this popular seafood choice.
Glycemic Index and Load of Catfish
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Baked or broiled catfish has a moderate Glycemic Index (GI) of 50. However, what makes catfish an excellent choice for those monitoring blood sugar is its remarkably low Glycemic Load (GL) of 0.
This extremely low glycemic load occurs because catfish contains virtually no carbohydrates, making it an ideal protein source for those following low-carb or diabetic-friendly diets.
Nutritional Profile per 100g Serving
- Calories: 189
- Protein: 18.9g
- Fat: 11.9g
- Carbohydrates: 0.01g
- Fiber: 0g
- Sugar: 0.01g
- Net Carbs: 0.01g
Why Catfish Is Great for Low-Glycemic Diets
Catfish stands out as an excellent protein source for anyone monitoring their blood glucose levels. With barely traceable carbohydrate content (just 0.01g per 100g serving), it won’t cause blood sugar spikes that higher-carb foods might trigger.
The high protein content (18.9g per serving) helps you feel full longer, which can aid in weight management and blood sugar control. Protein requires more energy to digest than carbohydrates and helps stabilize blood glucose levels.
Cooking Methods Matter
This nutritional information specifically applies to baked or broiled catfish. These cooking methods help preserve the natural nutritional profile without adding unnecessary carbohydrates or fats that might come with breading or frying.
Incorporating Catfish Into Your Low-GI Meal Plan
Consider pairing your baked catfish with non-starchy vegetables like broccoli, spinach, or asparagus for a complete meal that won’t spike blood sugar levels. A small serving of high-fiber complex carbohydrates like quinoa or sweet potatoes can complement the meal while maintaining a relatively low overall glycemic load.
Bottom Line
Baked or broiled catfish is an excellent protein source for those following a low-glycemic eating plan. With near-zero carbohydrates and a rich protein content, it provides substantial nutrition without impacting blood sugar levels significantly. Make this versatile fish a regular part of your low-GI meal rotation for a delicious way to support stable blood glucose levels.