Swordfish: A Nutritious Seafood with Moderate Glycemic Impact

Swordfish is not only a delicious seafood option but also offers a balanced nutritional profile with a moderate glycemic index. Let’s explore the glycemic impact and nutritional benefits of this popular fish.

Glycemic Information

Swordfish has a glycemic index (GI) of 50, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, while those below 55 are low GI. With swordfish falling right at 50, it’s considered a low-to-medium GI food.

The glycemic load (GL) of swordfish is only 3.74 for a 100g serving. This low glycemic load means that despite its moderate GI, swordfish will have minimal impact on blood sugar levels when consumed in typical portions. Generally, a glycemic load under 10 is considered low.

Nutritional Profile of Swordfish (per 100g)

• Calories: 231 calories
• Protein: 21.9g
• Fat: 11.8g
• Carbohydrates: 7.79g
• Fiber: 0.3g
• Sugar: 0.14g
• Net Carbs: 7.49g

Why Swordfish is Good for Blood Sugar Management

Swordfish is an excellent protein source with minimal carbohydrates, making it a favorable option for those monitoring their blood glucose levels. The high protein content promotes satiety and can help prevent blood sugar spikes when included as part of a balanced meal.

With only 7.79g of carbohydrates per 100g serving and a low glycemic load of 3.74, swordfish won’t cause significant blood sugar fluctuations, making it suitable for individuals with diabetes or those following low-carb diets.

Other Health Benefits of Swordfish

Beyond its favorable glycemic profile, swordfish offers numerous health benefits:

• High-Quality Protein: The 21.9g of protein per serving supports muscle maintenance and growth
• Healthy Fats: Swordfish contains omega-3 fatty acids that support heart and brain health
• Vitamin D: An excellent source of this important vitamin that many people are deficient in
• B Vitamins: Rich in various B vitamins that support energy metabolism
• Selenium: Contains this important mineral that acts as an antioxidant in the body

Incorporating Swordfish Into a Low-GI Diet

Swordfish’s moderate glycemic index and low glycemic load make it an excellent protein choice for those following a low-GI eating plan. To create a balanced, low-GI meal featuring swordfish, consider:

• Grilling or baking swordfish with herbs and a drizzle of olive oil
• Pairing with non-starchy vegetables like broccoli, spinach, or asparagus
• Adding a small portion of whole grains like quinoa or brown rice
• Including healthy fats from avocado or a light drizzle of olive oil

Consumption Considerations

While swordfish is nutritious, it’s worth noting that it can contain mercury levels higher than some other seafood options. For this reason, pregnant women, nursing mothers, and young children should limit consumption, while others may want to enjoy swordfish as an occasional rather than regular protein source.

Bottom Line

With its moderate glycemic index of 50, low glycemic load of 3.74, and impressive protein content of 21.9g per 100g serving, swordfish can be a valuable addition to a balanced diet, especially for those monitoring their blood glucose levels. Its minimal impact on blood sugar combined with its rich nutritional profile makes swordfish a smart seafood choice for health-conscious individuals.