Understanding the Glycemic Impact of Split Pea Soup with Meat

If you’re watching your blood sugar levels or following a low-glycemic diet, knowing how different foods affect your glucose response is essential. Today, we’re exploring split pea soup with meat – a hearty, comforting dish that combines protein and fiber.

Glycemic Index and Load of Split Pea Soup with Meat

Split pea soup with meat has a Glycemic Index (GI) of 60, placing it in the medium GI category. Foods with a GI between 56-69 cause a moderate rise in blood glucose levels.

However, the Glycemic Load (GL) is only 3.48 per 100g serving, which is considered low. This low GL indicates that despite its medium GI, this soup has a minimal impact on blood sugar when consumed in typical portions.

Nutritional Profile

A 100g serving of split pea soup with meat provides:

• Calories: 80
• Protein: 5.57g
• Fat: 2.42g
• Carbohydrates: 9.1g
• Fiber: 3.3g
• Sugar: 1.81g
• Net Carbs: 5.8g

Why This Soup Works Well for Blood Sugar Management

Split pea soup with meat offers several benefits for those monitoring their blood glucose:

• High Fiber Content: With 3.3g of fiber per 100g serving, this soup helps slow down carbohydrate digestion and glucose absorption.
• Protein-Rich: The 5.57g of protein contributes to satiety and helps balance the glycemic response.
• Low Net Carbs: Only 5.8g of net carbs per serving makes this an appropriate choice for moderate-carb diets.

Incorporating Split Pea Soup into a Low-Glycemic Diet

This soup can be a valuable addition to your meal plan if you’re watching your blood sugar:

• Pair with a side salad to add more fiber and further reduce the overall glycemic impact of your meal
• Consider portion size – while the GL is low, larger servings will increase the carbohydrate load
• Make homemade versions to control sodium and avoid additives found in some commercial soups

The Bottom Line

Split pea soup with meat represents a balanced option that combines protein and fiber with a relatively modest impact on blood glucose. Its moderate GI but low GL makes it a good choice for those managing diabetes or following a low-glycemic eating plan, especially when consumed as part of a balanced meal.

Remember that individual glucose responses can vary, so monitoring your personal reaction to different foods remains the most effective approach to blood sugar management.