Scallops, Steamed or Boiled: A Low Glycemic Seafood Option

Scallops are a delicious seafood choice that can be part of a balanced diet, especially for those monitoring their blood sugar levels. Let’s explore the nutritional profile and glycemic impact of steamed or boiled scallops.

Glycemic Information

Steamed or boiled scallops have a moderate Glycemic Index (GI) of 50, placing them in the medium GI category. However, what makes scallops particularly suitable for blood sugar management is their very low Glycemic Load (GL) of just 2.01.

For those unfamiliar with these terms:

• The Glycemic Index measures how quickly a food raises blood sugar levels compared to pure glucose
• The Glycemic Load takes into account both the GI and the amount of carbohydrates in a typical serving
• A GL below 10 is considered low impact on blood sugar levels

Nutritional Profile per 100g Serving

Steamed or boiled scallops offer an impressive nutritional profile:

• Calories: 87
• Protein: 15.2g
• Fat: 0.62g
• Total Carbohydrates: 4.02g
• Fiber: 0g
• Sugar: 0g
• Net Carbs: 4.02g

Why Scallops Are a Great Choice for Blood Sugar Management

Scallops make an excellent protein choice for several reasons:

• High in protein, low in carbs: With over 15g of protein and only 4g of carbohydrates per serving, scallops provide excellent nutritional value without significantly impacting blood glucose
• Very low in fat: At less than 1g of fat per serving, they’re a lean protein source
• No added sugars: Scallops contain 0g of sugar, making them suitable for sugar-restricted diets
• Low calorie density: At just 87 calories per 100g serving, they’re a nutrient-dense food that can help with weight management

Incorporating Scallops Into Your Diet

Steamed or boiled scallops can be incorporated into a glycemic-friendly diet in various ways:

• Serve with non-starchy vegetables for a complete low-GL meal
• Add to salads for a protein boost
• Pair with small portions of whole grains like quinoa or brown rice
• Season with herbs, lemon, and a small amount of olive oil instead of heavy sauces

Bottom Line

With their moderate GI but very low GL, steamed or boiled scallops are an excellent seafood choice for those monitoring their blood glucose levels. Their impressive protein content and minimal fat make them nutritionally valuable for various dietary approaches, including diabetic-friendly, low-carb, and weight management diets.

Remember that preparation methods matter—steaming or boiling helps maintain their low glycemic impact, while breading or frying would significantly increase both the GL and calorie content.