Blood Sausage: A Low Glycemic Index Option

Blood sausage, also known as black pudding in some regions, is a traditional food with a surprisingly low glycemic index. This nutrient-dense food option might be worth considering if you’re monitoring your blood sugar levels.

Glycemic Index and Glycemic Load

Blood sausage has a glycemic index (GI) of 28, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options that typically cause a slower, more gradual rise in blood sugar levels.

Even more impressive is its extremely low glycemic load of just 0.36. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a serving, making it an excellent metric for real-world impact on blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 379
• Protein: 14.6g
• Fat: 34.5g
• Total Carbohydrates: 1.29g
• Fiber: 0g
• Sugar: 1.29g
• Net Carbs: 1.29g

Why Blood Sausage Works for Low-Carb Diets

With just 1.29g of carbohydrates per 100g serving, blood sausage is an excellent option for those following ketogenic or very low-carb diets. Its combination of protein and fats with minimal carbohydrates makes it highly satiating without significantly impacting blood glucose levels.

Considerations for Consumption

While blood sausage offers benefits for blood sugar management, it’s important to note its high fat content (34.5g per serving). This contributes to its calorie density of 379 calories per 100g serving. Those monitoring their caloric intake or following heart-healthy diets may want to consume it in moderation.

Incorporating Blood Sausage into a Balanced Diet

Blood sausage can be enjoyed as part of a balanced diet, particularly for those following:

• Low-carbohydrate or ketogenic diets
• Low glycemic eating plans
• Traditional or ancestral dieting approaches

Consider pairing blood sausage with non-starchy vegetables to create a meal that’s both blood sugar-friendly and nutritionally balanced.

Conclusion

Blood sausage represents an interesting option for those monitoring their glycemic response to foods. Its extremely low glycemic load and minimal carbohydrate content make it unlikely to cause blood sugar spikes for most individuals. As with any food, it’s best enjoyed as part of a varied diet that includes plenty of vegetables, healthy fats, and appropriate portion sizes.