Fish, Flounder, NFS: 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 flat, white fish offers high-quality protein with minimal impact on blood glucose. Let’s explore why flounder might be an ideal addition to your glycemic-conscious eating plan.

Glycemic Impact of Flounder

Flounder has a moderate Glycemic Index (GI) of 50, placing it in the medium GI category. However, what makes flounder particularly suitable 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 when consumed in typical portions.

Nutritional Profile (per 100g serving)

• Calories: 128
• Protein: 15.4g
• Fat: 6.93g
• Carbohydrates: 0.01g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 0.01g

Why Flounder Works Well for Glycemic Control

With nearly zero carbohydrates (0.01g per 100g serving), flounder is an excellent protein source that won’t spike blood sugar levels. The combination of high protein (15.4g) and moderate healthy fats (6.93g) helps create a satisfying meal that promotes satiety without affecting glucose levels.

Health Benefits Beyond Glycemic Control

Flounder isn’t just beneficial for its low glycemic impact. This fish is also:

• A complete protein source containing all essential amino acids
• Naturally low in calories compared to many protein options
• A good source of vitamins B12 and D
• Rich in minerals like selenium and phosphorus
• Contains omega-3 fatty acids that support heart health

Incorporating Flounder Into Your Diet

Flounder’s mild flavor makes it versatile for various cooking methods:

• Bake with herbs and a drizzle of olive oil
• Lightly pan-sear with minimal added fats
• Poach in a flavorful broth
• Grill wrapped in foil with vegetables

For a complete low-glycemic meal, pair flounder with non-starchy vegetables and a small portion of whole grains or legumes.

Bottom Line

With its excellent nutritional profile featuring high protein, minimal carbohydrates, and a Glycemic Load of zero, flounder is an ideal protein source for those managing blood sugar levels or following low-carb dietary approaches. Its versatility in the kitchen makes it easy to incorporate into a varied, nutritious eating plan.