Pork and Beans: A Moderate Glycemic Index Option

Pork and beans is a classic comfort food that combines tender beans with savory pork pieces. But how does this traditional dish fit into a glycemic-aware diet? Let’s explore the glycemic index, nutritional profile, and health implications of this popular food.

Glycemic Index and Glycemic Load

Pork and beans has a Glycemic Index (GI) of 48, which places it in the low to moderate GI category. Foods with a GI under 55 are generally considered low glycemic options, making pork and beans a relatively blood-sugar friendly choice.

The Glycemic Load (GL) is 8.26 for a standard 100g serving. Glycemic load accounts for both the quality and quantity of carbohydrates, providing a more complete picture of how a food affects blood sugar levels. A GL under 10 is considered low, so pork and beans offers a reasonable option for those monitoring their blood glucose response.

Nutritional Profile (per 100g serving)

• Calories: 105
• Protein: 4.52g
• Fat: 0.89g
• Carbohydrates: 21.6g
• Fiber: 4.4g
• Sugar: 8.23g
• Net Carbs: 17.2g

Health Benefits

The moderate glycemic index of pork and beans makes it a better option than many processed foods for blood sugar management. Here are some notable nutritional aspects:

Fiber Content

With 4.4g of fiber per 100g, pork and beans offers a good amount of dietary fiber, which helps slow the absorption of sugar into your bloodstream. This fiber content contributes to its moderate GI rating and provides digestive benefits.

Protein Source

Containing 4.52g of protein, this dish provides a modest protein contribution to your diet, which can help with satiety and muscle maintenance.

Low Fat Content

At just 0.89g of fat per serving, pork and beans is relatively low in fat, particularly when compared to many other meat-containing dishes.

Considerations for Blood Sugar Management

While pork and beans has a moderate glycemic index, be mindful of the following:

• The 8.23g of sugar per serving comes primarily from added sweeteners in most commercial preparations
• The net carbs of 17.2g should be accounted for in carbohydrate-restricted diets
• Commercial varieties may contain added sodium, which should be considered for those on sodium-restricted diets

Serving Suggestions

To further improve the glycemic impact of your meal containing pork and beans:

• Pair with non-starchy vegetables to increase fiber and reduce the overall glycemic load of your meal
• Add a source of healthy fats like avocado or olive oil to slow carbohydrate absorption
• Consider making homemade pork and beans to control added sugars and sodium

Conclusion

Pork and beans, with its moderate glycemic index of 48 and low glycemic load of 8.26, can be incorporated into a balanced diet, even for those monitoring blood sugar levels. Its fiber content helps mitigate blood sugar spikes, while its protein content contributes to satiety. As with most foods, portion control remains important, particularly for individuals with diabetes or insulin resistance.

When enjoyed in appropriate portions and as part of a balanced meal, pork and beans can be a satisfying addition to a glycemic-aware dietary pattern.