Pepperpot Soup: A Low Glycemic Index Comfort Food
Pepperpot soup is a flavorful, hearty dish with roots in Caribbean and Guyanese cuisine. This traditional soup not only warms you up on cold days but also offers a relatively low impact on blood sugar levels. Let’s explore the nutritional profile and glycemic impact of pepperpot soup.
Glycemic Index and Glycemic Load
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Pepperpot soup has a glycemic index (GI) of 38, which places it firmly in the low glycemic index category. Foods with a GI below 55 are considered low GI foods, making pepperpot soup a good choice for those monitoring their blood glucose levels.
Even more impressive is its glycemic load (GL) of just 2.24 per 100g serving. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more complete picture of how a food affects blood sugar. A GL below 10 is considered low, making pepperpot soup an excellent option for balanced blood sugar management.
Nutritional Profile per 100g Serving
- Calories: 91
- Protein: 3.06g
- Fat: 5.75g
- Carbohydrate: 6.79g
- Fiber: 0.9g
- Sugar: 1.46g
- Net Carbs: 5.89g
Health Benefits
Pepperpot soup offers several nutritional advantages:
- Moderate Calorie Content: At just 91 calories per 100g, pepperpot soup can fit well into a calorie-conscious diet plan.
- Good Balance of Macronutrients: The soup provides a mix of proteins, fats, and carbohydrates, contributing to a satisfying meal.
- Low Sugar Content: With only 1.46g of sugar per serving, it’s a good option for those limiting sugar intake.
- Fiber Contribution: The 0.9g of fiber helps slow digestion and contributes to the low glycemic impact.
Who Should Consider Pepperpot Soup?
This soup may be particularly beneficial for:
- Individuals with diabetes or insulin resistance
- Those following low-GI or low-GL eating plans
- People looking to manage hunger and blood sugar levels
- Anyone seeking comfort food with minimal glycemic impact
How to Incorporate Pepperpot Soup in Your Diet
Consider these suggestions for enjoying pepperpot soup as part of a balanced diet:
- Pair with a small side salad for added fiber and nutrients
- Add extra vegetables to boost the fiber content even further
- Serve with a small portion of whole grain bread for a more substantial meal
- Prepare a batch to have on hand for quick, blood sugar-friendly meals
Conclusion
With its low glycemic index of 38 and minimal glycemic load of 2.24, pepperpot soup makes an excellent addition to a blood sugar-conscious eating plan. Its moderate calorie content and balanced nutritional profile make it both satisfying and supportive of stable blood glucose levels. Whether you’re actively managing diabetes or simply focusing on healthier eating habits, pepperpot soup deserves consideration as part of your meal rotation.