Baked or Broiled Cod: A High GI Fish Option
Cod is a popular white fish known for its mild flavor and flaky texture. While seafood is generally considered a healthy protein option, it’s important to understand how different preparation methods can affect its glycemic impact. Today, we’re examining baked or broiled cod with coating.
Glycemic Information
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Baked or broiled coated cod has a surprisingly high glycemic index of 95, placing it firmly in the high GI category. However, its glycemic load is only 7.12, which is considered moderate. This discrepancy occurs because while the GI is high, the total carbohydrate content is relatively low.
Nutritional Profile (per 100g serving)
- Calories: 152
- Protein: 17.3g
- Fat: 5.28g
- Carbohydrates: 7.79g
- Fiber: 0.3g
- Sugar: 0.14g
- Net Carbs: 7.49g
Why Is the GI So High?
The high glycemic index of 95 for coated cod is primarily due to the coating rather than the fish itself. Plain cod has virtually no carbohydrates, but when coated (typically with breadcrumbs or flour) before baking or broiling, the added carbohydrates contribute to a higher GI.
Dietary Considerations
Despite its high GI, coated cod can still be part of a balanced diet due to its:
- Excellent protein content: 17.3g per 100g serving makes it a satisfying protein source
- Moderate calorie count: At 152 calories per 100g, it’s relatively light compared to many protein options
- Low sugar content: Only 0.14g of sugar per serving
- Moderate glycemic load: The GL of 7.12 means it won’t cause dramatic blood sugar spikes when eaten in reasonable portions
Healthier Alternatives
If you’re closely monitoring your glycemic response, consider:
- Preparing cod without coating (grilled, poached, or steamed)
- Using alternative coatings like crushed nuts or seeds
- Pairing coated cod with low-GI vegetables to balance the overall meal’s glycemic impact
Bottom Line
While coated baked or broiled cod has a high glycemic index, its moderate glycemic load and excellent nutritional profile make it a reasonable choice when incorporated thoughtfully into your diet. For those with diabetes or specific blood sugar concerns, consider the alternative preparation methods mentioned above or enjoy smaller portions of the coated version alongside plenty of non-starchy vegetables.