Beans with Meat (Non-Specific Type): A Moderate Glycemic Index Option

When considering foods that balance taste and nutritional value, beans with meat offers a compelling choice. This dish combines the protein-rich benefits of both beans and meat, creating a satisfying meal that doesn’t spike blood sugar levels dramatically.

Glycemic Index and Load

Beans with meat (non-specific type) has a Glycemic Index (GI) of 48, placing it firmly in the low to medium GI range. Foods below 55 on the GI scale are considered low glycemic, making this dish a suitable option for those monitoring blood glucose levels.

The Glycemic Load (GL) is 6.48 per 100g serving, which is relatively low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive measure of how a food affects blood sugar levels.

Nutritional Profile per 100g Serving

• Calories: 184 kcal
• Protein: 10.7g
• Fat: 6.88g
• Carbohydrates: 20.6g
• Fiber: 7.1g
• Sugar: 0.38g
• Net Carbs: 13.5g

Health Benefits

This bean and meat combination offers an impressive balance of macronutrients. The high fiber content (7.1g per serving) helps slow digestion and stabilize blood sugar levels, contributing to its moderate glycemic impact.

The protein content (10.7g) makes it a satisfying option that can help maintain muscle mass and promote fullness. Meanwhile, the low sugar content (just 0.38g) is ideal for those limiting their sugar intake.

Ideal For

• Individuals managing diabetes or insulin resistance
• Those following a moderate-carb diet
• People seeking protein-rich meal options
• Anyone looking to increase their dietary fiber intake

How to Include in Your Diet

This versatile dish can be incorporated into various meal plans:

• As a main course paired with non-starchy vegetables
• In smaller portions as a side dish
• Added to salads for extra protein and fiber
• As a filling for wraps or stuffed vegetables

Bottom Line

With its moderate glycemic index, substantial fiber content, and excellent protein profile, beans with meat represents a balanced food choice that can fit into many dietary approaches. Its relatively low glycemic load means it can be enjoyed without causing significant blood sugar fluctuations, making it suitable for those managing their carbohydrate intake or blood glucose levels.

Remember that individual responses to foods can vary. If you’re monitoring blood glucose closely, it’s always beneficial to check your personal response to any new food addition.