Fish, Mackerel, NFS: A Nutritious Low Glycemic Option
Mackerel is an excellent seafood choice for those monitoring their blood sugar levels. This fatty fish provides substantial nutrition while having minimal impact on blood glucose. Let’s dive into what makes mackerel a smart addition to a glycemic-conscious diet.
Glycemic Information
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Mackerel has a moderate Glycemic Index (GI) of 50, placing it in the medium GI category. However, what makes mackerel particularly valuable for blood sugar management is its extremely low Glycemic Load (GL) of 0. This negligible glycemic load stems from the fish’s minimal carbohydrate content, making it an excellent protein source for those managing diabetes or following low-carb eating plans.
Nutritional Profile per 100g Serving
- Calories: 237
- Protein: 24.9g
- Fat: 14.3g
- Carbohydrate: 0.01g
- Fiber: 0g
- Sugar: 0.01g
- Net Carbs: 0.01g
Why Mackerel is Great for Blood Sugar Management
With virtually no carbohydrates (just 0.01g per 100g serving), mackerel will have minimal impact on blood glucose levels. This makes it an ideal protein source for:
- People with diabetes
- Those following ketogenic or low-carb diets
- Anyone looking to maintain stable blood sugar
Health Benefits Beyond Glycemic Control
Mackerel isn’t just good for blood sugar management. This fatty fish is:
- Rich in omega-3 fatty acids that support heart health and reduce inflammation
- An excellent source of high-quality protein (24.9g per serving) for muscle maintenance and repair
- Loaded with vitamins D and B12 that support immune function and energy metabolism
- A good source of selenium, an important antioxidant mineral
Incorporating Mackerel Into Your Diet
Consider these easy ways to enjoy mackerel:
- Grilled with lemon and herbs
- Added to salads for a protein boost
- Smoked mackerel as a convenient, ready-to-eat option
- In fish patties combined with low-glycemic vegetables
Who Should Be Cautious
While mackerel is nutritionally excellent, those on specific medications (like blood thinners) should consult their healthcare provider due to its high omega-3 content. Additionally, pregnant women should be mindful of mercury levels and follow current seafood consumption guidelines.
Conclusion
With its minimal glycemic impact (GL of 0), substantial protein content (24.9g), and healthy fats (14.3g), mackerel makes an excellent addition to a blood sugar-friendly diet. Its virtually zero-carb profile means you can enjoy this flavorful fish without concern for blood glucose spikes, making it a smart choice for glycemic control while providing numerous other health benefits.