Beef with Gravy: A Glycemic Index Analysis
When it comes to meat-based dishes, beef with gravy is a classic comfort food enjoyed across many cultures. Today, we’re examining this savory dish from a glycemic perspective to help you make informed dietary choices.
Glycemic Profile
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Beef with gravy has a relatively high glycemic index (GI) of 70.6, placing it in the high GI category. However, its glycemic load (GL) is only 1.12, which is very low. This interesting contrast occurs because beef with gravy contains very little carbohydrate content, so despite its high GI, it won’t significantly impact blood sugar levels when consumed in typical portions.
Nutritional Breakdown
Per 100g serving of beef with gravy:
- Calories: 156
- Protein: 21.6g
- Fat: 7.05g
- Carbohydrates: 1.58g
- Fiber: 0g
- Sugar: 0.09g
- Net Carbs: 1.58g
What Makes Beef with Gravy a Good Choice?
The nutritional profile of beef with gravy makes it an excellent option for protein intake with minimal carbohydrate impact. With 21.6g of protein per 100g serving, it provides substantial protein while keeping carbohydrates very low at just 1.58g.
Considerations for Different Diets
Low-Carb and Ketogenic Diets
Beef with gravy is an excellent choice for low-carb and ketogenic diets due to its high protein, moderate fat content, and minimal carbohydrates. The net carbs of only 1.58g per serving make it suitable for even strict carbohydrate-restricted diets.
Diabetic-Friendly Options
Despite its high GI, the very low glycemic load means that beef with gravy won’t cause significant blood sugar spikes when consumed in normal portions. However, be aware that commercial gravies may contain additional thickeners and sugars not reflected in this analysis.
Preparation Tips
To maintain the favorable glycemic profile of beef with gravy:
- Opt for homemade gravy to control ingredients
- Choose low-sodium beef stock as your gravy base
- Thicken with small amounts of cornstarch rather than flour for lower GI
- Pair with non-starchy vegetables instead of potatoes or rice to keep the overall meal’s glycemic load low
Conclusion
Beef with gravy presents an interesting case study in glycemic analysis. While its GI is high at 70.6, the minimal carbohydrate content results in a very low glycemic load of 1.12, making it a blood sugar-friendly option. Combined with its high protein content of 21.6g per serving, it can be a satisfying component of various healthy eating plans, particularly those focusing on lower carbohydrate intake.
Remember that these values are for beef with gravy specifically, and accompanying side dishes will affect the overall glycemic impact of your meal.