Bean Soup with Meat: A Nutritional Analysis and Glycemic Impact
Bean soup with meat is a hearty, warming dish enjoyed across many cultures. This traditional meal combines the protein power of beans with savory meat flavors, creating a satisfying option for lunch or dinner. But how does it affect your blood sugar? Let’s explore the glycemic index and nutritional profile of this popular soup.
Glycemic Index and Load
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Bean soup with meat 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, meaning they cause a moderate rise in blood sugar levels compared to pure glucose.
The Glycemic Load (GL) is only 4.16 per 100g serving. This relatively low glycemic load is good news for those monitoring their blood sugar, as it indicates that despite the medium GI, the actual impact on blood glucose levels is modest due to the reasonable carbohydrate content.
Nutritional Profile per 100g Serving
- Calories: 84
- Protein: 5.88g
- Fat: 2.35g
- Carbohydrate: 10g
- Fiber: 3.5g
- Sugar: 0.92g
- Net Carbs: 6.5g
Health Benefits
The nutritional composition of bean soup with meat offers several health advantages:
High Fiber Content: With 3.5g of fiber per 100g serving, this soup provides about 14% of the daily recommended fiber intake in just one small portion. Dietary fiber helps regulate digestion, promotes feelings of fullness, and can help manage blood sugar levels.
Good Protein Source: The combination of beans and meat delivers 5.88g of protein per 100g, supporting muscle maintenance and repair.
Low in Sugar: With less than 1g of sugar per serving, this soup is an excellent option for those limiting sugar intake.
Balanced Macronutrients: The soup provides a good balance of protein, carbs, and fats, making it a nutritionally complete component of a meal.
Blood Sugar Management Considerations
Despite its medium GI rating, the low glycemic load of bean soup with meat makes it a reasonable choice for most people concerned about blood sugar management. The fiber content helps slow down carbohydrate absorption, preventing sharp spikes in blood glucose levels.
For individuals with diabetes or insulin resistance, portion control remains important. While the GL is low per 100g, larger servings would naturally increase the glycemic impact.
Serving Suggestions
To further reduce the glycemic impact of your meal when enjoying bean soup with meat:
- Pair with a green salad dressed with olive oil and vinegar
- Serve with a small portion of whole grain bread rather than white bread
- Add extra vegetables to the soup to increase fiber and nutrient content
- Include a source of healthy fat like avocado on the side
Conclusion
Bean soup with meat represents a nutritionally balanced food option with a moderate glycemic impact. Its combination of protein, fiber, and relatively low net carbs makes it suitable for most dietary patterns, including those designed for blood sugar management. As with any food, portion size matters, but the nutritional profile of this soup makes it a smart addition to a balanced diet.