Fish, NS as to type, baked or broiled – A Low Glycemic Option

When looking for protein-rich foods that won’t spike your blood sugar, baked or broiled fish is an excellent choice. With minimal impact on blood glucose levels, it’s perfect for those managing diabetes or following a low-glycemic diet.

Glycemic Information

• Glycemic Index (GI): 50 (Medium GI)
• Glycemic Load (GL): 0

Despite having a medium glycemic index of 50, fish has a glycemic load of 0 due to its extremely low carbohydrate content. This makes it an ideal food for blood sugar management.

Nutritional Profile (per 100g serving)

• Calories: 208
• Protein: 23g
• Fat: 12,4g
• Carbohydrates: 0,01g
• Fiber: 0g
• Sugar: 0,01g
• Net Carbs: 0,01g

Why Fish is Great for a Low-Glycemic Diet

Baked or broiled fish is virtually carbohydrate-free, making it an excellent protein source that won’t affect blood sugar levels. With 23g of protein per 100g serving, it provides essential amino acids that help you feel satiated and support muscle maintenance.

Health Benefits

• Rich in Omega-3 Fatty Acids: Depending on the type of fish, it may provide heart-healthy omega-3 fatty acids that reduce inflammation and support cardiovascular health.
• Complete Protein Source: Fish provides all essential amino acids needed for tissue repair and immune function.
• Blood Sugar Friendly: With almost no carbohydrates, fish won’t cause blood glucose spikes.
• Nutrient Dense: Fish typically contains important vitamins and minerals including vitamin D, iodine, selenium, and B vitamins.

Cooking Tips

Baking or broiling fish preserves its nutritional integrity while enhancing flavor. For best results:

• Season with herbs, lemon, and a small amount of olive oil
• Avoid breading or sugary glazes that can add carbohydrates
• Cook until the fish flakes easily with a fork but remains moist
• Pair with non-starchy vegetables for a complete low-glycemic meal

Who Should Include Fish in Their Diet?

Fish is particularly beneficial for:

• People with diabetes or insulin resistance
• Those following ketogenic or low-carb diets
• Anyone looking to increase protein intake without additional carbohydrates
• People seeking to improve heart health while maintaining stable blood sugar

Conclusion

Baked or broiled fish is an outstanding low-glycemic food that provides high-quality protein with virtually no impact on blood sugar levels. Its impressive nutritional profile makes it a valuable addition to any diet focused on blood glucose management, weight control, or overall health improvement.