Sweet and Sour Chicken or Turkey: A Moderate GI Option

Sweet and sour chicken or turkey is a popular dish found in many Asian-inspired restaurants and frozen meal sections. Let’s explore its glycemic impact and nutritional profile to help you make informed dietary decisions.

Glycemic Index and Load

Sweet and sour chicken or turkey has a glycemic index of 53.3, placing it in the moderate GI category. Foods with a GI between 56-69 are considered moderate, while those below 55 are low GI foods.

The glycemic load is 12.21 per 100g serving, which represents a medium impact on blood sugar levels. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of how a food affects blood glucose.

Nutritional Breakdown per 100g

• Calories: 250
• Protein: 10.1g
• Fat: 12.6g
• Carbohydrates: 23.9g
• Fiber: 1g
• Sugar: 11.5g
• Net Carbs: 22.9g

What Makes Sweet and Sour Chicken/Turkey Moderate GI?

The moderate glycemic index of sweet and sour chicken or turkey can be attributed to several factors:

• The protein content from the chicken or turkey helps slow down carbohydrate absorption
• The fat content also moderates the blood sugar response
• However, the dish contains 11.5g of sugar per 100g serving, primarily from the sweet sauce

Dietary Considerations

While sweet and sour chicken or turkey has a moderate GI, it’s worth noting that it contains:

• Relatively high fat content (12.6g per 100g)
• Significant sugar content (11.5g per 100g)
• Limited fiber (only 1g per 100g)

For those monitoring blood sugar levels, the moderate GI and GL make this an option that can be included in a balanced diet, but portion control is important due to the sugar content.

Making It Lower GI

If you’re preparing sweet and sour chicken or turkey at home, consider these modifications:

• Reduce the amount of sugar in the sauce
• Add more vegetables to increase the fiber content
• Serve with brown rice or another low-GI grain instead of white rice
• Include a side of non-starchy vegetables to lower the overall meal GI

Conclusion

Sweet and sour chicken or turkey can be part of a balanced diet with its moderate glycemic index of 53.3. However, be mindful of the sugar content and relatively high calories if you’re watching your weight or blood sugar levels. As with many prepared dishes, homemade versions allow for more control over ingredients and can be adjusted to better suit specific dietary needs.