Pepper Steak: A Low Glycemic Flavorful Option

Are you looking for a delicious meal that won’t spike your blood sugar? Pepper steak might be just what you need. This savory dish combines tender beef with colorful bell peppers for a meal that’s not only satisfying but also relatively low on the glycemic index.

What is Pepper Steak?

Pepper steak is a popular dish that typically consists of thinly sliced beef stir-fried with bell peppers and seasonings. It’s a versatile meal that appears in various cuisines around the world, with slight variations in preparation and ingredients.

Glycemic Index and Load

The glycemic index (GI) measures how quickly foods raise blood glucose levels. Pepper steak has a GI of 46.1, placing it in the low glycemic index category (foods with GI under 55). This makes it a good choice for those monitoring their blood sugar levels.

Even more impressive is its glycemic load (GL) of only 1.68. Glycemic load takes into account both the GI and the amount of carbohydrates in a serving, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making pepper steak an excellent option for blood sugar management.

Nutritional Profile per 100g Serving

• Calories: 145
• Protein: 11.9g
• Fat: 9.12g
• Carbohydrates: 4.34g
• Fiber: 0.7g
• Sugar: 1.67g
• Net Carbs: 3.64g

Health Benefits of Pepper Steak

Pepper steak offers several nutritional advantages:

• High Protein Content: With 11.9g of protein per 100g serving, pepper steak helps with muscle maintenance and provides satiety.
• Low Net Carbs: At just 3.64g of net carbs per serving, it’s suitable for low-carb dietary approaches.
• Moderate Fat Content: The 9.12g of fat contributes to the dish’s flavor and helps with nutrient absorption.

Who Should Consider Adding Pepper Steak to Their Diet?

Pepper steak can be particularly beneficial for:

• People with diabetes or insulin resistance
• Those following low-carb or ketogenic diets
• Individuals looking to manage their weight
• Anyone seeking balanced nutrition with adequate protein

Serving Suggestions

To keep the glycemic impact low, consider pairing pepper steak with:

• Cauliflower rice instead of white rice
• Steamed non-starchy vegetables
• A side salad with olive oil dressing

Conclusion

Pepper steak offers a winning combination of flavor and nutritional benefits. With its low glycemic index, minimal glycemic load, and balanced macronutrient profile, it’s a smart choice for those monitoring their blood sugar levels while still wanting to enjoy a satisfying meal.

Remember that individual responses to foods can vary, so it’s always best to monitor your own blood glucose response and consult with a healthcare professional when making significant changes to your diet.