GI Diet Advice About Meat and Chicken
Eating Meats, Turkey and Chicken on GI Diets

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GI Diet Advice About Meat & Chicken

Choose Lower Fat Meats

Generally speaking, meat contains no carbohydrate and thus has a zero GI value. However, it is a rich source of saturated fat which is closely associated with cardiovascular health problems. For this reason, if you want to eat a healthy GI diet, you need to do three things.

Exercise Portion Control

A typical dinner plate on a Western diet contains about 50 percent meat. A healthy GI dinner plate contains only 25 percent meat, with vegetables occupying about 50 percent and rice/pasta occupying the remainder. A serving size of meat is about 3 ounces - roughly the size of a deck of cards.

Choose Meat With a Lower Fat Content

Skinless chicken or turkey breast is the best GI food choice, lean pork steak or lean beef steak is also low in fat. Less healthy fatty meats include ground beef, any poultry with skin and spare ribs.

Trim All Visible Fat From Meat

Whatever cuts of meat you choose, trim ALL visible fat. If trimming fat reduces your meat to almost nothing, you are eating the wrong meat! Overeating animal fat is the fast track to high cholesterol, and is not recommended on any healthy GI diet program.

GI Diet Advice on Eating Meats

To maintain stable blood glucose levels and healthy diet nutrition, avoid fatty red meat or chicken/turkey with skin, and choose lower-fat cuts. See below for specific GI diet advice about meat and poultry.

Best Meats/Poultry To Eat on a Healthy GI Diet Program

Best GI foods in the meat food group include:

Chicken or turkey breast (skinless), turkey bacon, pork fillet/steak/tenderloin, lean steak, lean ground steak, any veal or game meat (trimmed of fat). Note: as a general rule, choose cuts with the least amount of fat running through the meat, and trim ALL visible fat.

Types of Meat/Poultry To Avoid on a GI Diet Program

Foods in the meat food group which are unsuitable, include:

Any meat on the bone, ground beef, sausages, most bacon strips (unless trimmed of all fat), poultry with skin, duck, all offal or organ meats.

GI Diets and Dietary Health

Weight loss diets based on low-GI foods help to keep blood sugar levels from rising too fast after meals and snacks. Less glucose in the bloodstream causes the pancreas to secrete less insulin. This combination of less blood glucose and less insulin helps to avoid metabolic health problems such as pre-diabetes, hyperinsulinism and reduced glucose tolerance.

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Insulin Resistance Syndrome provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2018.