Vegetables, Stew Type, Cooked, No Added Fat: A Glycemic Index Analysis

When it comes to vegetable stews, they can be a nutritious and comforting option for many diets. Let’s examine how this food fits into a glycemic-conscious eating plan.

Glycemic Profile

Vegetable stew (cooked, with no added fat) has a Glycemic Index (GI) of 62.1, placing it in the medium GI range. Foods with a GI between 55 and 70 are considered medium glycemic index foods, which means they cause a moderate rise in blood sugar levels.

The Glycemic Load (GL) is 8.45 per 100g serving, which falls in the low-to-medium range. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving us a more practical understanding of how a food affects blood sugar levels.

Nutritional Breakdown

For a 100g serving of this vegetable stew:

• Calories: 69
• Protein: 1.49g
• Fat: 0.18g
• Total Carbohydrates: 15.7g
• Dietary Fiber: 2.1g
• Sugars: 3.14g
• Net Carbs: 13.6g (calculated by subtracting fiber from total carbs)

Health Implications

This vegetable stew offers good nutritional value while being very low in fat at just 0.18g per serving. It provides a modest amount of dietary fiber (2.1g), which is beneficial for digestive health and can help moderate blood sugar responses.

With a medium GI but relatively low GL, this stew can be a reasonable choice for those monitoring blood glucose levels. The 13.6g of net carbs make it manageable for moderate carbohydrate diets, though those on very low-carb or ketogenic diets may need to consume it in smaller portions.

Incorporating Into Your Diet

To further lower the glycemic impact of this vegetable stew, consider:

• Pairing with a protein source like grilled chicken or fish
• Adding healthy fats such as a drizzle of olive oil
• Including more non-starchy vegetables to increase fiber content
• Consuming as part of a balanced meal rather than alone

Bottom Line

Vegetable stew (cooked, no added fat) can be part of a healthy diet with moderate glycemic impact. Its relatively low calorie content (69 per 100g) and minimal fat make it a good option for those watching their weight, while the medium GI means it’s best consumed as part of a balanced meal with protein and healthy fats to minimize blood sugar fluctuations.

Remember that individual responses to foods can vary, and monitoring your own glucose response is always the best approach when managing blood sugar concerns.