New England Clam Chowder: A Low Glycemic Comfort Food
New England clam chowder is a beloved American classic that combines the flavors of the sea with rich, creamy goodness. But how does this hearty soup fare on the glycemic index scale? Let’s dive into the nutritional profile and glycemic impact of this popular comfort food.
Glycemic Index and Load
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New England clam chowder has a glycemic index (GI) of 27, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making this soup a good option for those monitoring their blood sugar levels.
The glycemic load (GL) is only 2.23 per 100g serving, which is exceptionally low. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood glucose levels. A GL under 10 is considered low, so clam chowder falls well within this range.
Nutritional Breakdown (per 100g serving)
- Calories: 93 kcal
- Protein: 3.12g
- Fat: 4.8g
- Carbohydrate: 9.25g
- Fiber: 1g
- Sugar: 0.95g
- Net Carbs: 8.25g
Health Benefits and Considerations
The relatively low carbohydrate content and minimal sugar make New England clam chowder a suitable option for those following low-carb or diabetic-friendly diets. With just 8.25g of net carbs per 100g serving, it can be enjoyed without causing significant blood sugar spikes.
The modest protein content (3.12g) provides some nutritional value, while the fiber content (1g) helps slow down digestion and prevent rapid increases in blood glucose levels.
Incorporating New England Clam Chowder Into Your Diet
Despite its creamy nature, New England clam chowder can be part of a balanced, glycemic-conscious eating plan when consumed in moderation. Here are some tips for enjoying this soup:
- Pair with a fresh green salad to add extra fiber and nutrients
- Choose homemade versions when possible to control ingredients and sodium levels
- Consider a smaller serving as an appetizer rather than a main course
- Balance your meal with lean protein if having the soup as your main dish
The Bottom Line
New England clam chowder, with its low glycemic index of 27 and minimal glycemic load of 2.23, can be a smart choice for those monitoring their blood sugar levels. Its moderate calorie content and balanced macronutrient profile make it a comfort food that can be enjoyed occasionally as part of a varied, nutritious diet.
Remember that restaurant versions may contain additional ingredients that could alter the nutritional profile, so homemade preparations are ideal for those closely tracking their glycemic intake.