Beef with Tomato-Based Sauce: A Low-GI Protein Option

If you’re following a low glycemic diet, beef with tomato-based sauce is an excellent protein-rich option that won’t spike your blood sugar levels. This savory dish combines lean beef with tangy tomato sauce for a satisfying meal that fits well into a balanced diet plan.

Glycemic Impact

Beef with tomato-based sauce has a glycemic index (GI) of 36.7, placing it firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic choices, making this dish an ideal option for those monitoring their blood sugar levels.

Even more impressive is its extremely low glycemic load of 0.43. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL below 10 is considered low, so beef with tomato-based sauce has minimal impact on blood glucose levels.

Nutritional Profile (per 100g serving)

• Calories: 149
• Protein: 21.7g
• Fat: 6.36g
• Carbohydrates: 1.58g
• Fiber: 0.4g
• Sugar: 1.06g
• Net Carbs: 1.18g

Health Benefits

Beef with tomato-based sauce offers numerous nutritional advantages:

• High Protein Content: With 21.7g of protein per 100g serving, this dish supports muscle maintenance and provides long-lasting satiety.
• Low Carbohydrate: Containing only 1.58g of carbohydrates per serving, it’s suitable for low-carb and ketogenic diets.
• Moderate Fat: The 6.36g of fat provides essential fatty acids and helps with the absorption of fat-soluble vitamins.
• Lycopene Source: The tomato-based sauce contains lycopene, an antioxidant associated with reduced risk of certain diseases.

Who Should Include This Food?

This dish is particularly beneficial for:

• People with diabetes or insulin resistance
• Those following low-carb or ketogenic diets
• Individuals looking to increase protein intake while managing blood sugar
• Athletes and active people seeking muscle-supporting nutrition

Serving Suggestions

To create a balanced meal while maintaining a low glycemic impact, serve beef with tomato-based sauce alongside:

• Non-starchy vegetables like broccoli, spinach, or zucchini
• A small portion of quinoa or brown rice if additional carbohydrates are desired
• A side salad with olive oil-based dressing

Conclusion

Beef with tomato-based sauce stands out as a nutritionally dense, low-glycemic food that provides substantial protein with minimal carbohydrates. Its remarkably low glycemic load makes it an excellent choice for anyone concerned about blood sugar management, while its rich flavor profile ensures you won’t feel deprived while following a health-conscious eating plan.