Chili with Chicken and Beans: A Low Glycemic Comfort Food

Chili with chicken and beans is not only a delicious and satisfying meal but also a smart choice for those monitoring their blood sugar levels. This hearty dish combines lean protein from chicken with fiber-rich beans to create a balanced meal that provides steady energy without causing rapid spikes in blood glucose.

Glycemic Index and Load

With a glycemic index of 33.9, chili with chicken and beans falls into the low GI category (below 55), making it an excellent option for those following a low GI diet. The glycemic load is only 2.44 per 100g serving, which is very low and indicates that this food will have minimal impact on blood sugar levels when consumed in typical portions.

Nutritional Profile per 100g Serving

• Calories: 99
• Protein: 10.2g
• Fat: 2.08g
• Carbohydrates: 10.2g
• Fiber: 3g
• Sugar: 1.48g
• Net Carbs: 7.2g

Health Benefits

This chicken and bean chili provides an impressive nutritional profile that supports overall health:

• High in protein: With 10.2g per 100g serving, this chili provides essential amino acids for muscle maintenance and repair.
• Rich in fiber: 3g of fiber per serving helps slow digestion, promoting satiety and stable blood sugar levels.
• Low in fat: Just 2.08g of fat per serving makes this a heart-healthy option.
• Low in sugar: Only 1.48g of sugar per serving helps keep blood glucose steady.

Why It’s Great for Blood Sugar Management

The combination of lean protein, complex carbohydrates, and high fiber content makes this chili an ideal meal for those monitoring blood glucose levels. The beans provide resistant starch and soluble fiber, which slow digestion and help prevent rapid rises in blood sugar. Meanwhile, the chicken provides satiating protein without adding significant carbohydrates.

Serving Suggestions

To keep the glycemic impact low, consider these serving ideas:

• Serve over a small portion of brown rice or quinoa instead of white rice
• Top with avocado slices for healthy fats that further slow digestion
• Add a side of non-starchy vegetables like a green salad
• Include a dollop of Greek yogurt instead of sour cream for extra protein

Bottom Line

Chili with chicken and beans is a nutritious, low-glycemic meal that provides steady energy without causing problematic blood sugar spikes. With its satisfying combination of protein and fiber, it’s an excellent choice for anyone following a low GI diet, particularly those with diabetes or insulin resistance. The modest calorie count of 99 calories per 100g also makes it suitable for those managing their weight while keeping blood sugar levels stable.