Turkey Light Meat: A Breaded Delight with Surprising Glycemic Impact
Turkey light meat, when breaded, baked or fried (without skin), is a popular protein choice for many meals. While turkey is generally considered a healthy option, the breading process significantly impacts its glycemic properties.
Glycemic Profile
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Glycemic Index (GI): 95 – This is considered very high on the glycemic index scale, likely due to the breading.
Glycemic Load (GL): 5.76 – Despite the high GI, the glycemic load is relatively moderate due to the lower carbohydrate content.
Nutritional Breakdown (per 100g serving)
- Calories: 173
- Protein: 27.3g
- Fat: 3.69g
- Carbohydrates: 6.46g
- Fiber: 0.4g
- Sugar: 0.56g
- Net Carbs: 6.06g
What This Means For Your Diet
The breaded turkey light meat presents an interesting nutritional profile. While it has a high glycemic index of 95, its glycemic load remains relatively modest at 5.76 due to the low total carbohydrate content. This means that while the carbohydrates present are rapidly converted to blood glucose, there aren’t many carbohydrates overall.
Who Should Be Careful
- People with diabetes should be mindful of the high GI, even though the GL is moderate
- Those on low-carb diets may want to opt for non-breaded alternatives
- Individuals monitoring blood sugar levels should consume in moderation
Benefits and Considerations
Benefits:
- Excellent protein source (27.3g per 100g)
- Relatively low in fat compared to other breaded meats
- Low sugar content (0.56g)
Considerations:
- The breading significantly increases the GI compared to plain turkey
- Low fiber content (0.4g)
- May impact blood sugar more than unbreaded poultry options
Healthier Alternatives
If you’re concerned about the high glycemic index, consider:
- Unbreaded turkey breast (GI significantly lower)
- Using almond flour or coconut flour for breading (reduces carb impact)
- Grilled or roasted turkey options
Despite its high glycemic index, breaded turkey light meat can still be part of a balanced diet when consumed mindfully and paired with low-GI foods like non-starchy vegetables or salads to balance the overall glycemic impact of your meal.