Fish, Flounder, Baked or Broiled: A Low Glycemic Seafood Option
Flounder is an excellent seafood choice for those monitoring their blood sugar levels or following a low-carbohydrate diet. This delicate white fish provides substantial protein while containing minimal carbohydrates, making it ideal for various dietary needs.
Glycemic Information
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Flounder has a moderate Glycemic Index (GI) of 50, placing it in the medium GI range. However, what makes flounder particularly beneficial for blood sugar management is its Glycemic Load (GL) of 0. This extremely low GL indicates that flounder will have virtually no impact on blood glucose levels, despite its medium GI rating.
Nutritional Profile (per 100g serving)
- Calories: 128
- Protein: 15.4g
- Fat: 6.93g
- Carbohydrate: 0.01g
- Fiber: 0g
- Sugar: 0.01g
- Net Carbs: 0.01g
Why Flounder Is Great for Low-Carb Diets
With only 0.01g of carbohydrates per 100g serving, baked or broiled flounder is an excellent protein source for those following ketogenic, low-carb, or diabetic-friendly diets. The negligible carbohydrate content means it won’t spike blood sugar levels, while providing essential nutrients and helping maintain satiety.
Health Benefits of Flounder
- High-Quality Protein: With 15.4g of protein per serving, flounder helps with muscle maintenance and repair
- Blood Sugar Friendly: The GL of 0 makes it ideal for those monitoring glucose levels
- Moderate Fat Content: Contains 6.93g of fat, much of which includes beneficial omega-3 fatty acids
- Nutrient-Dense: Provides essential vitamins and minerals with minimal calories
Cooking Tips
Flounder’s delicate flavor makes it versatile in the kitchen. For best results while maintaining its low glycemic benefits:
- Bake with lemon, herbs, and a small amount of olive oil
- Broil with a light seasoning to enhance its natural flavor
- Pair with non-starchy vegetables for a complete low-GL meal
- Avoid heavy breading or batters, which would add carbohydrates
Who Should Include Flounder in Their Diet?
Baked or broiled flounder is particularly beneficial for:
- People with diabetes or insulin resistance
- Those following low-carbohydrate or ketogenic diets
- Individuals looking to increase protein intake while minimizing carbs
- Anyone seeking to maintain stable blood sugar levels
With its impressive nutritional profile and negligible impact on blood sugar, flounder makes an excellent addition to a balanced, blood sugar-friendly diet.