Chili with Macaroni: A Low-GI Comfort Food

Chili with macaroni is a beloved comfort food that combines the hearty flavors of chili with the satisfying texture of pasta. Good news for those monitoring their blood sugar levels – this dish actually falls into the low glycemic index category! Let’s dive into what makes this meal a great option for balanced eating.

Glycemic Index & Glycemic Load

With a Glycemic Index of 40.5, chili with macaroni qualifies as a low-GI food. Foods under 55 on the GI scale are considered low, making this dish a good choice for maintaining stable blood sugar levels.

The Glycemic Load is only 4.7, which is also in the low category (under 10). This means that despite containing pasta, this dish won’t cause significant blood sugar spikes when consumed in reasonable portions.

Nutritional Breakdown (per 100g serving)

• Calories: 126
• Protein: 8.99g
• Fat: 3.65g
• Carbohydrates: 14.4g
• Fiber: 2.8g
• Sugar: 1.3g
• Net Carbs: 11.6g

Why Chili with Macaroni Has a Lower GI Than Expected

You might be surprised that a pasta dish has a low GI. Here’s why:

• The combination of protein from the meat in chili slows down digestion
• Beans (often included in chili) provide resistant starch and fiber
• The fat content helps moderate the rate of carbohydrate absorption
• The fiber content (2.8g per serving) slows glucose release into the bloodstream

Health Benefits

This dish offers several nutritional advantages:

• Good source of protein (nearly 9g per 100g serving)
• Moderate calorie content at just 126 calories per 100g
• Contains beneficial fiber that supports digestive health
• Low in sugar at only 1.3g per serving

Serving Suggestions

To maintain the low GI benefits of this dish, consider these serving tips:

• Pair with a green salad to add more fiber and nutrients
• Keep portion sizes moderate
• Add extra vegetables to your chili to boost the nutritional content
• Use whole grain pasta to further improve the fiber content and nutritional profile

Bottom Line

Chili with macaroni can be a balanced part of a low-GI diet when consumed in appropriate portions. Its combination of protein, moderate carbs, and fiber makes it a more blood-sugar friendly option than many other pasta dishes. The relatively low glycemic load means it can be enjoyed even by those watching their carbohydrate intake or managing diabetes, though individual responses to foods can vary.