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

Are you looking for a balanced meal that won’t spike your blood sugar levels? Beef with rice and vegetables in mushroom sauce might be just what you need. This hearty dish combines protein, complex carbohydrates, and vegetables for a satisfying meal with a moderate glycemic impact.

Glycemic Information

With a Glycemic Index (GI) of 49.1, this beef, rice, and vegetable dish falls into the low to moderate GI range. Foods with a GI below 55 are generally considered low glycemic options that cause a more gradual rise in blood sugar levels.

The Glycemic Load (GL) is 7.32 per 100g serving, which is considered a low glycemic load. This means that despite containing rice (which can be high GI on its own), the combination with protein from beef and fiber from vegetables helps moderate the overall blood sugar impact.

Nutritional Breakdown

Each 100g serving provides:

• Calories: 133
• Protein: 5.81g
• Fat: 5.23g
• Carbohydrates: 15.7g
• Fiber: 0.8g
• Sugar: 0.92g
• Net Carbs: 14.9g

Health Benefits

This balanced dish offers several nutritional advantages:

• The beef provides high-quality protein essential for muscle maintenance and repair
• The rice offers sustained energy through complex carbohydrates
• Vegetables add important vitamins, minerals, and antioxidants
• The mushroom sauce not only enhances flavor but can provide various B vitamins depending on the mushroom variety
• The moderate GI makes it suitable for those monitoring blood sugar levels

Ideal For

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

• People with diabetes looking for balanced meal options
• Active individuals needing sustained energy without blood sugar spikes
• Those following a moderate glycemic diet
• Anyone looking for a satisfying meal with a good balance of macronutrients

Portion Considerations

While the GL of 7.32 for a 100g serving is relatively low, keep in mind that typical restaurant or homemade portions might be 2-3 times this amount, which would increase the glycemic load proportionally. For blood sugar management, be mindful of your total portion size.

Serving Suggestions

To further improve the glycemic profile of this meal, consider:

• Adding more non-starchy vegetables to increase fiber content
• Including a side salad with vinaigrette dressing
• Using brown rice instead of white rice for additional fiber
• Adding a small portion of healthy fats like avocado or olive oil to further slow digestion

This beef, rice, and vegetable dish with mushroom sauce demonstrates that balanced meals can be both satisfying and blood sugar-friendly when properly combined with complementary ingredients.