Potato, baked, peel not eaten, with chili – Glycemic Index and Nutrition Facts

Are you wondering about the glycemic impact of eating baked potatoes with chili? Let’s dive into the glycemic index, glycemic load, and nutritional profile of this popular comfort food combination.

What is the Glycemic Index of Baked Potato with Chili?

Baked potato with chili (without the peel) has a glycemic index of 66.8, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, causing a moderate rise in blood sugar levels.

Glycemic Load Consideration

While the glycemic index gives us valuable information, the glycemic load provides a more complete picture as it takes into account the amount of carbohydrates consumed.

This baked potato with chili has a glycemic load of 10.69 per 100g serving. A glycemic load between 10-19 is considered medium, suggesting this food will have a moderate impact on blood glucose levels when consumed in the given serving size.

Nutritional Profile (per 100g serving)

• Calories: 143 kcal
• Protein: 4.45g
• Fat: 6.21g
• Total Carbohydrates: 17.6g
• Dietary Fiber: 1.6g
• Sugars: 1.51g
• Net Carbs: 16g

Why Baked Potato with Chili Can Fit Into a Balanced Diet

While the potato component has a higher glycemic index, the addition of chili helps moderate the overall glycemic impact. This is because:

• The protein and fat in the chili slow down carbohydrate digestion
• The fiber content (1.6g per serving) helps regulate blood sugar response
• The moderate net carb content (16g) means reasonable portion sizes can be incorporated into many eating plans

Tips for Including Baked Potato with Chili in a Low-GI Diet

• Control portion sizes to manage the overall glycemic load
• Add extra vegetables to your chili to increase fiber content
• Consider eating the potato skin which contains additional fiber (this analysis is for potato without the skin)
• Pair with a green salad or other non-starchy vegetables to balance the meal

Bottom Line

Baked potato with chili offers a nutrient-dense meal option with a medium glycemic index and glycemic load. With 4.45g of protein and only 143 calories per 100g serving, it can be part of a balanced diet when consumed in appropriate portions. The combination of the potato’s carbohydrates with the protein and fat from the chili creates a more balanced glycemic response than a plain baked potato would provide.

For individuals monitoring their blood sugar levels, be mindful of portion sizes and consider the overall composition of your meal to manage the glycemic impact effectively.