Chili with Meat – A Low Glycemic Comfort Food
Chili with meat is a hearty, satisfying dish that combines the rich flavors of meat, beans, spices, and tomatoes. Good news for those monitoring their blood sugar levels – this delicious meal has a relatively low glycemic impact.
Glycemic Information
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With a Glycemic Index (GI) of 37.2, chili with meat falls into the low glycemic category (below 55). Foods with low GI values are digested and absorbed more slowly, causing a gradual rise in blood sugar levels.
Even better, the Glycemic Load (GL) is just 0.71 per 100g serving. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels. A GL under 10 is considered low.
Nutritional Profile (per 100g serving)
- Calories: 139
- Protein: 13.3g
- Fat: 8.22g
- Carbohydrates: 2.41g
- Fiber: 0.5g
- Sugar: 1.37g
- Net Carbs: 1.91g
Health Benefits
Chili with meat offers several nutritional advantages:
- High Protein Content: With 13.3g of protein per 100g serving, chili with meat supports muscle maintenance and growth.
- Low Carbohydrate: At just 2.41g of carbs per serving, this dish is suitable for low-carb diets.
- Moderate Fat Content: The 8.22g of fat provides satiety and helps absorb fat-soluble vitamins.
Who Should Consider Chili with Meat?
This dish is particularly beneficial for:
- People with diabetes or insulin resistance
- Those following low-carb or moderate-fat diets
- Individuals looking for high-protein meal options
- Anyone wanting to maintain stable blood sugar levels
Serving Suggestions
Enjoy chili with meat:
- On its own as a complete meal
- Paired with a small portion of brown rice for added fiber
- Topped with a moderate amount of avocado for healthy fats
- Served with a side salad for extra nutrients and fiber
Bottom Line
Chili with meat offers a favorable nutritional profile with its low glycemic index, minimal glycemic load, and high protein content. It’s a versatile, flavorful dish that can be enjoyed even by those who need to be mindful of their blood sugar levels. Always consider portion sizes and additional ingredients when incorporating this food into your meal planning.