Fish, Perch, Baked or Broiled: A Low-Glycemic Protein Option
Perch is an excellent choice for those monitoring their blood sugar levels or following a low-carbohydrate diet. This freshwater fish offers impressive nutritional benefits while having minimal impact on blood glucose when prepared by baking or broiling.
Glycemic Impact of Perch
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With a glycemic index of 50, perch falls in the medium GI range. However, what makes perch truly remarkable for blood sugar management is its glycemic load of 0. This extremely low glycemic load means that perch will have virtually no effect on your blood sugar levels, making it an excellent protein choice for diabetics and those following low-carb eating plans.
Nutritional Profile (per 100g serving)
- Calories: 139
- Protein: 19g
- Fat: 6.45g
- Carbohydrates: 0.01g
- Fiber: 0g
- Sugar: 0.01g
- Net Carbs: 0.01g
Why Perch is Great for Low-Carb Diets
Perch is an exceptional protein source for those following ketogenic, low-carb, or diabetic-friendly diets. With only 0.01g of carbohydrates per 100g serving, it provides substantial nutrition without the blood sugar impact that comes with carbohydrate-rich foods.
The high protein content (19g per serving) makes perch filling and satisfying, helping to maintain muscle mass while providing sustained energy. The moderate fat content of 6.45g contributes to the fish’s flavor while still keeping it relatively lean compared to other protein sources.
Cooking Tips for Perch
Baking or broiling perch, as specified in our nutritional analysis, represents the healthiest preparation methods as they require minimal added fats. To enhance flavor without impacting the glycemic properties:
- Season with herbs, lemon, and a small amount of olive oil
- Pair with non-starchy vegetables for a complete low-glycemic meal
- Avoid breading or flour coatings which would add carbohydrates
- Consider serving with a side of leafy greens or roasted low-carb vegetables
Who Should Include Perch in Their Diet?
Perch is particularly beneficial for:
- People with diabetes or insulin resistance
- Those following ketogenic or low-carb diets
- Anyone looking to increase protein intake without adding carbohydrates
- People managing their weight or blood sugar levels
With its impressive protein content and negligible carbohydrates, perch should be considered a staple for anyone looking to maintain stable blood sugar while enjoying a delicious, nutritious meal.