Beef, Rice, and Vegetables with Mushroom Sauce: A Moderate Glycemic Option

Looking for a hearty meal that won’t spike your blood sugar? A dish combining beef, rice, and vegetables with mushroom sauce offers a balanced option with a moderate glycemic impact. Let’s explore the nutritional profile and glycemic considerations of this satisfying meal.

Glycemic Index and Load

This beef, rice, and vegetable combination has a glycemic index of 47.4, placing it in the low-to-medium GI range. Foods below 55 are generally considered low glycemic index choices.

With a glycemic load of 6.54, this dish has a low impact on blood sugar levels, making it suitable for those monitoring their glucose response. Generally, a glycemic load under 10 is considered low.

Nutritional Breakdown (per 100g serving)

• Calories: 130
• Protein: 5.78g
• Fat: 5.23g
• Carbohydrates: 14.7g
• Fiber: 0.9g
• Sugar: 0.97g
• Net Carbs: 13.8g

Health Benefits

This combination offers several nutritional advantages:

• Balanced macronutrients: Contains a good mix of proteins, carbs, and healthy fats
• Nutrient density: The vegetables (carrots, broccoli, and dark-green leafy vegetables) provide essential vitamins and minerals
• Protein content: The beef component provides quality protein necessary for muscle maintenance
• Low sugar content: With less than 1g of sugar per serving, this dish is suitable for those limiting sugar intake

Who Should Consider This Meal?

This beef, rice, and vegetable dish is particularly suitable for:

• People with diabetes looking for moderate glycemic impact meals
• Those following a balanced diet seeking wholesome, nutrient-dense options
• Individuals managing weight who need satisfying meals with reasonable calorie content
• Athletes requiring balanced nutrition for recovery

Preparation Tips

To keep the glycemic impact minimal:

• Choose brown rice instead of white for additional fiber
• Increase the vegetable-to-rice ratio for even lower glycemic impact
• Use lean cuts of beef to maintain the protein content while limiting saturated fat
• Keep the mushroom sauce light, avoiding flour-thickened varieties

This beef, rice, and vegetable combination demonstrates that comfort food can align with blood sugar management goals when properly balanced and portioned.

Final Thoughts

With its moderate glycemic index, low glycemic load, and balanced nutritional profile, this beef and vegetable rice bowl offers a satisfying meal option that can fit into various dietary approaches, including those focused on blood sugar management.