Turkey or Chicken Meat Loaf: A Moderate Glycemic Index Option

Meat loaf made with turkey or chicken is a popular comfort food that offers a protein-rich alternative to traditional beef meat loaf. Let’s explore its glycemic impact and nutritional profile to help you make informed dietary choices.

Glycemic Information

With a Glycemic Index (GI) of 60.1, turkey or chicken meat loaf falls into the moderate glycemic index range. Foods between 56-69 on the GI scale are considered moderate, meaning they cause a more gradual rise in blood sugar compared to high-GI foods.

The Glycemic Load (GL) is only 4.5 per 100g serving, which is considered low. This low GL indicates that while the GI is moderate, the actual impact on blood sugar levels is relatively minimal due to the limited amount of carbohydrates in this food.

Nutritional Breakdown (per 100g serving)

• Calories: 172
• Protein: 18.8g
• Fat: 7.27g
• Carbohydrates: 8.08g
• Fiber: 0.6g
• Sugar: 2.12g
• Net Carbs: 7.48g

Health Benefits

Chicken or turkey meat loaf offers several nutritional advantages:

• High Protein Content: With nearly 19g of protein per serving, it supports muscle maintenance and provides satiety.
• Lower Fat Content: Compared to beef meat loaf, the poultry version typically contains less saturated fat, making it heart-friendlier.
• Moderate Carbohydrates: The relatively low carb content makes it suitable for people watching their carbohydrate intake.

Considerations for Blood Sugar Management

Despite its moderate GI, chicken or turkey meat loaf has a low glycemic load due to its limited carbohydrate content. This makes it a reasonable option for individuals managing blood sugar levels, including those with diabetes or insulin resistance.

The protein content helps slow down digestion, which can further moderate the blood sugar response when eaten as part of a balanced meal.

Serving Suggestions

To further reduce the glycemic impact of this dish:

• Pair with non-starchy vegetables like broccoli, spinach, or a mixed green salad
• Include healthy fats such as avocado or olive oil in your meal
• Consider reducing breadcrumbs in the recipe and substituting with almond flour for a lower-carb version
• Add extra fiber by incorporating finely chopped vegetables into the meat loaf mixture

Bottom Line

Turkey or chicken meat loaf offers a protein-rich meal option with a moderate glycemic index but low glycemic load. Its nutritional profile makes it suitable for various dietary approaches, including those focused on blood sugar management. As with any food, portion control remains important, especially when combined with higher-GI side dishes.