Chili (NFS): A Low Glycemic Index Comfort Food

When it comes to hearty, flavorful meals that won’t spike your blood sugar, chili is a fantastic option. This popular dish combines protein, fiber, and complex carbohydrates in a delicious package that can be adapted to suit almost any dietary preference.

Glycemic Impact

With a Glycemic Index (GI) of 34, chili falls comfortably into the low glycemic category. Foods with a GI below 55 are considered low glycemic, making chili an excellent choice for those monitoring their blood sugar levels.

The Glycemic Load is even more impressive at just 2.45, which is very low. Glycemic Load takes into account both the quality and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels. A GL below 10 is considered low, so chili performs exceptionally well in this regard.

Nutritional Profile (per 100g serving)

• Calories: 118
• Protein: 9.8g
• Fat: 4.33g
• Total Carbohydrates: 10.2g
• Dietary Fiber: 3g
• Sugar: 1.48g
• Net Carbs: 7.2g

Health Benefits

Chili offers a balanced nutritional profile that makes it an excellent addition to a health-conscious diet:

• Protein-Rich: With nearly 10g of protein per 100g serving, chili helps with muscle maintenance and provides lasting satiety.
• High in Fiber: The 3g of fiber supports digestive health and helps slow the absorption of carbohydrates, contributing to its low glycemic impact.
• Low in Sugar: At just 1.48g of sugar per serving, chili doesn’t contribute significantly to daily sugar intake.
• Moderate Fat Content: The 4.33g of fat helps provide a feeling of fullness and enhances the absorption of fat-soluble vitamins.

Why Chili Works for Blood Sugar Management

Chili’s low glycemic impact can be attributed to several factors:

• The combination of protein and fiber slows digestion and the release of glucose into the bloodstream
• The moderate fat content further slows gastric emptying
• The complex carbohydrates in beans (a common chili ingredient) are digested slowly
• Spices like cumin and chili pepper may have blood sugar-regulating properties

Incorporating Chili Into Your Diet

Chili is incredibly versatile and can be adapted to suit different dietary needs:

• For lower carb versions, increase the protein and reduce beans
• Vegetarian and vegan versions can rely on beans, lentils, and textured vegetable protein for protein content
• Add extra vegetables like bell peppers, zucchini, or spinach to increase the nutrient density
• Pair with a small serving of brown rice or a slice of whole grain bread for a complete meal

Conclusion

With its low glycemic index and glycemic load, impressive protein content, and good fiber levels, chili stands out as an excellent option for those monitoring their blood sugar levels. It’s a satisfying, nutrient-dense food that proves comfort meals can indeed be part of a healthy, balanced diet.