Huevos Rancheros: A Moderate Glycemic Index Breakfast Option
Huevos rancheros, a classic Mexican breakfast dish, combines eggs, tortillas, and spicy tomato sauce for a flavorful morning meal. Let’s explore its glycemic impact and nutritional profile to understand how it fits into a balanced diet.
Glycemic Index and Load
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Huevos rancheros has a Glycemic Index (GI) of 50, placing it in the moderate category. Foods with a GI between 56-69 are considered moderate, while those below 55 are low GI foods. With a Glycemic Load of only 3.58, huevos rancheros won’t cause dramatic blood sugar spikes when consumed in standard portions, making it suitable for those monitoring their blood glucose levels.
Nutritional Breakdown (per 100g serving)
- Calories: 121
- Protein: 6.68g
- Fat: 6.65g
- Carbohydrates: 8.85g
- Fiber: 1.7g
- Sugar: 2.26g
- Net Carbs: 7.15g
Health Benefits
This traditional Mexican dish offers a balanced combination of macronutrients. The moderate protein content from eggs provides essential amino acids, while the relatively low carbohydrate content contributes to its modest glycemic impact. The fiber content (1.7g per serving) helps slow digestion and stabilize blood sugar levels.
Who Should Consider Huevos Rancheros?
- Individuals following a balanced diet who enjoy flavorful breakfast options
- Those looking for moderate-GI alternatives to high-carb breakfast foods like pastries or sugary cereals
- People seeking a protein-containing breakfast that won’t spike blood sugar
Serving Suggestions
To further lower the glycemic impact of this dish, consider:
- Pairing with avocado for additional healthy fats that slow carbohydrate absorption
- Using whole grain or corn tortillas instead of white flour tortillas
- Adding extra vegetables like bell peppers or spinach to increase fiber content
Bottom Line
Huevos rancheros represents a nutrient-dense, moderately low glycemic option that can be included in various eating plans. With its balanced macronutrient profile and relatively low glycemic load, it’s a satisfying breakfast choice that provides steady energy without dramatic blood sugar fluctuations.