Beef and Vegetables Stir Fry: A Low Glycemic Option

Are you looking for a delicious meal that won’t spike your blood sugar? A beef and vegetable stir fry with carrots, broccoli, and dark-green leafy vegetables could be your perfect choice. This soy-sauce based dish (without potatoes) offers a satisfying meal while maintaining a relatively low impact on blood glucose levels.

Glycemic Index and Glycemic Load

With a Glycemic Index (GI) of 48.7, this beef and vegetable stir fry falls into the low glycemic category, making it suitable for those monitoring their blood sugar levels. Foods with a GI below 55 are considered low glycemic.

Even more impressive is its Glycemic Load (GL) of only 1.68. Glycemic Load takes into account both the quality and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making this dish an excellent option for blood sugar management.

Nutritional Breakdown (per 100g serving)

• Calories: 144
• Protein: 11.7g
• Fat: 8.81g
• Carbohydrates: 4.65g
• Fiber: 1.2g
• Sugar: 1.5g
• Net Carbs: 3.45g

Health Benefits

This beef and vegetable stir fry offers numerous nutritional advantages:

• High-Quality Protein: With 11.7g of protein per serving, this dish supports muscle maintenance and growth.
• Low Net Carbs: Only 3.45g of net carbs makes this an excellent choice for low-carb and keto diets.
• Fiber Content: The 1.2g of fiber contributes to digestive health and helps maintain stable blood sugar levels.
• Nutrient-Dense Vegetables: Carrots, broccoli, and dark-green leafy vegetables provide essential vitamins, minerals, and antioxidants.

Perfect For:

• People with diabetes or insulin resistance
• Those following low-carb or ketogenic diets
• Anyone seeking balanced nutrition without blood sugar spikes
• Weight management plans

Cooking Tips

For the best results while maintaining the low glycemic profile:

• Use lean beef cuts to reduce saturated fat content
• Opt for low-sodium soy sauce or tamari
• Include a variety of colorful vegetables for maximum nutritional benefits
• Use minimal oil when stir-frying – a wok is ideal for this cooking method
• Add garlic, ginger, and chili for flavor without adding carbohydrates

Bottom Line

This beef and vegetable stir fry stands out as a nutrient-dense, low-glycemic option that’s perfect for anyone conscious about blood sugar management. With its impressive protein content, minimal carbohydrates, and rich vegetable profile, it represents a balanced approach to healthy eating that doesn’t sacrifice flavor or satisfaction.

Remember that individual glycemic responses can vary, so monitor your personal response if you have diabetes or other medical conditions requiring careful blood sugar management.