Bean Soup: A Comforting Option with Moderate Glycemic Impact
Bean soup is a hearty, nutritious dish enjoyed worldwide for its rich flavor and satisfying consistency. Let’s explore how this comfort food fits into a glycemic-conscious diet plan.
Glycemic Information
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Bean soup has a Glycemic Index (GI) of 64, which places it in the medium GI range. Foods with a GI between 56-69 are considered medium glycemic impact foods. With a Glycemic Load (GL) of 4.86, bean soup won’t cause dramatic blood sugar spikes when consumed in reasonable portions, making it a manageable option for those monitoring blood glucose levels.
Nutritional Profile per 100g Serving
- Calories: 67
- Protein: 3.76g
- Fat: 0.76g
- Carbohydrates: 11.6g
- Fiber: 4g
- Sugar: 1.14g
- Net Carbs: 7.6g
Health Benefits of Bean Soup
Bean soup offers impressive nutritional value with relatively low caloric content. The high fiber content (4g per 100g serving) promotes digestive health and helps maintain steady blood sugar levels. The protein content makes this soup more satisfying than many other soup varieties.
Glycemic Considerations
Despite its medium GI value, bean soup’s relatively low carbohydrate content results in a modest glycemic load. This means that reasonable portions of bean soup can be included in balanced meal plans for people managing diabetes or following low-glycemic diets.
Serving Suggestions
To further lower the glycemic impact of a meal containing bean soup, consider these strategies:
- Pair with non-starchy vegetables like a green salad
- Add a source of healthy fats such as a drizzle of olive oil
- Include a small portion of lean protein if the soup doesn’t already contain meat
- Control portion sizes, particularly if you’re sensitive to blood sugar changes
Bottom Line
Bean soup represents a nutritionally dense food choice with moderate glycemic impact. Its combination of protein and fiber makes it more blood-sugar friendly than many other convenience foods. When incorporated thoughtfully into balanced meals, bean soup can be a nourishing option for those following a glycemic-conscious eating pattern.