Fish: Flounder, Baked or Broiled, Coated – A High GI Seafood Option

When seeking seafood options while being mindful of blood sugar impact, flounder might surprise you with its glycemic properties. This delicate white fish becomes a different nutritional proposition when prepared with coating and baked or broiled. Let’s explore the nutritional profile and glycemic impact of coated flounder.

Glycemic Information

Coated flounder has a glycemic index (GI) of 95, which places it in the high glycemic index category. Foods with GI values above 70 are considered high GI foods that typically cause more rapid blood glucose increases.

However, the glycemic load (GL) is only 7.12, which falls in the moderate range. This moderate glycemic load despite the high GI occurs because the total carbohydrate content is relatively low compared to many other high GI foods.

Nutritional Profile per 100g Serving

• Calories: 153
• Protein: 14.3g
• Fat: 6.87g
• Total Carbohydrates: 7.79g
• Dietary Fiber: 0.3g
• Sugar: 0.14g
• Net Carbs: 7.49g

Understanding the High GI Value

The high glycemic index of 95 for coated flounder primarily comes from the coating rather than the fish itself. Pure flounder without coating would have a GI of zero since it contains no carbohydrates. The breading or coating typically consists of refined flour products that cause rapid blood glucose increases.

Balancing Coated Flounder in Your Diet

Despite its high GI, coated flounder offers nutritional benefits worth considering:

• Excellent source of lean protein (14.3g per serving)
• Relatively low in overall carbohydrates (7.79g per 100g)
• Provides essential omega-3 fatty acids from the fish itself
• Moderate calorie content at 153 calories per 100g

Recommendations for Blood Sugar Management

If you’re monitoring blood glucose levels but want to enjoy flounder occasionally:

• Consider uncoated preparation methods like grilling or baking with herbs and lemon
• If choosing coated flounder, balance it with low GI vegetables or salad
• Pair with healthy fats and additional fiber to slow digestion
• Be mindful of portion sizes to keep the total glycemic load of your meal moderate
• Monitor your personal blood glucose response, as individual reactions vary

Bottom Line

Coated flounder represents a clear example of how preparation methods can significantly alter the glycemic impact of a food. While the fish itself is a protein-rich, carbohydrate-free food, the addition of coating transforms it into a high GI option. For those closely monitoring blood glucose levels, enjoying flounder in its uncoated form might be preferable, though occasional moderate portions of the coated version can fit within a balanced diet when planned appropriately.