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Glycemic Index Guide


Glycemic Index of Meats, Proteins, and Essential Fats (5-8 servings/day)

Table of Glycemic Values for Meats and Proteins

(Based on white bread = 100, sucrose, table sugar = 92, fructose sugar = 32)

People with diabetes, high blood pressure, high cholesterol, trying to lose weight, or trying to correct other ailments should eat only very low, low, and medium glycemic index category foods.

Glycemic Index Category


This food group is composed   of meat, poultry, fish, eggs, nuts, seeds, and some beans. These are the main sources of good   protein. The glycemic index of most of   these high protein sources is low unless they are breaded or sweetened.

< 20   Very Low

  • Nil – red meat   like beef, pork, veal, lamb, venison, etc.
  • Nil – poultry   and fowl like turkey, chicken, pheasant, quail, and other birds.
  • Nil – fish and   shellfish like cod, salmon, haddock, oysters, clams, lobster, shrimp, etc.
  • Nil- eggs, all   kinds
  • 10-15 – beef   patties or other ground meats with some carbohydrate (bread) type fillers.
  • 12-20 most nuts   like cashews, almonds, walnuts, pecans, peanuts, etc.
  • 15-25 tofu and   other soy meats

21-40 Low

  • 25 – soybeans,   raw
  • 20-35 seeds,   like sunflower or pumpkin seeds
  • 30 – pure   protein nutrition bars, or other very high > 50% protein bars with about   20% fat and using fructose sugar
  • 35 – flaxseed,   raw
  • 25-40 – hot   dogs, sausages, brats, balogna, sandwich meats and other processed meats with   added salt and sweeteners

41-60   Medium

  • None

61-80   Medium High

  • None

81-105   High

  • None

> 106   Very High

  • None

General Guidelines for Glycemic Categorization and Consumption of Meats and Protein foods

1. Red meats – All red meats are very low glycemic index. They also have many vitamins and minerals. Their only problem is the high content of saturated fats. Lean cuts of meat would be best. Wild game such as deer meat is much lower in saturated fats. Range feed meat is also lower in fat than feedlot feed animals, but it is not as tender. Most of these meats have a higher percent of their natural enzymes and vitamins if they are not cooked well done. High heat destroys some of the nutrients and fats.



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