Glycemic Index of Haddock: A Nutritional Guide

Haddock is a popular white fish that offers a mild flavor and numerous health benefits. It’s a versatile seafood option that can be prepared in various ways while maintaining its nutritional value. In this post, we’ll examine the glycemic index, glycemic load, and other nutritional aspects of haddock.

What is Haddock?

Haddock (Melanogrammus aeglefinus) is a marine fish found in the North Atlantic Ocean. It belongs to the cod family and is characterized by its flaky white meat and subtle sweet taste. Haddock is commonly used in dishes like fish and chips, fish cakes, and various baked preparations.

Glycemic Index and Load of Haddock

Glycemic Index (GI): 50

Haddock has a moderate glycemic index of 50, placing it in the medium GI category. Foods with a GI between 56-69 are considered moderate, while those below 55 are low GI foods. This means haddock won’t cause dramatic spikes in blood sugar levels when consumed.

Glycemic Load (GL): 5.6

The glycemic load of haddock is 5.6 per 100g serving, which is considered low. A GL under 10 is classified as low, making haddock a suitable option for those monitoring their blood glucose levels.

Nutritional Breakdown of Haddock (per 100g)

• Calories: 217 kcal
• Protein: 14.3g
• Fat: 12.5g
• Carbohydrates: 11.7g
• Fiber: 0.5g
• Sugar: 0.2g
• Net Carbs: 11.2g

Health Benefits of Haddock

Excellent Protein Source

With 14.3g of protein per 100g serving, haddock provides high-quality protein that supports muscle growth and repair. Protein also helps maintain satiety, making it a valuable component of weight management diets.

Moderate Fat Content

Haddock contains 12.5g of fat per 100g, which includes beneficial omega-3 fatty acids that support heart and brain health. The fat content in haddock is lower than in many other protein sources, making it a leaner option.

Low in Carbohydrates

With only 11.7g of carbohydrates and 11.2g of net carbs per 100g, haddock is relatively low in carbohydrates compared to many other protein sources, making it suitable for low-carb diets.

Who Should Include Haddock in Their Diet?

• Individuals with diabetes or insulin resistance
• Those following a moderate to low-carb diet
• People seeking to increase their protein intake
• Individuals looking for heart-healthy food options
• Those aiming to maintain stable blood sugar levels

Tips for Preparing Haddock

• Bake or grill haddock instead of frying to maintain its nutritional value
• Season with herbs and spices instead of high-sodium seasonings
• Pair with non-starchy vegetables for a well-balanced, low-GI meal
• Avoid breading or battering, which can significantly increase the carbohydrate content
• Cook until it flakes easily with a fork to preserve moisture and flavor

Conclusion

Haddock is a nutritionally balanced fish with a moderate glycemic index and low glycemic load. Its protein content, moderate fat profile, and relatively low carbohydrate content make it an excellent choice for those monitoring their blood sugar levels or following specific dietary plans. Incorporating haddock into your diet can provide valuable nutrients while helping to maintain stable blood glucose levels.