Soup, Pho, with Meat: A Moderate Glycemic Index Option

Pho, a traditional Vietnamese soup consisting of broth, rice noodles, herbs, and meat, is a flavorful dish enjoyed worldwide. Let’s explore its glycemic impact and nutritional profile to understand how it fits into a balanced diet, especially for those monitoring blood sugar levels.

Glycemic Index and Glycemic Load

Pho with meat has a Glycemic Index (GI) of 53, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, while those below 55 are low GI. At 53, pho sits at the higher end of the low GI range.

However, what’s more important for blood sugar management is the Glycemic Load (GL), which accounts for both the quality and quantity of carbohydrates. Pho with meat has a GL of only 2.76, which is considered quite low. A GL under 10 is generally classified as low impact on blood sugar levels.

Nutritional Breakdown per 100g Serving

• Calories: 77
• Protein: 5.81g
• Fat: 3.33g
• Carbohydrates: 5.6g
• Fiber: 0.4g
• Sugar: 0.46g
• Net Carbs: 5.2g

Why Pho Can Be a Good Choice

Pho with meat offers several nutritional benefits that make it a reasonable option for many dietary approaches:

• Low Calorie Density: At only 77 calories per 100g, it’s relatively light while still providing satisfying flavors.
• Balanced Macronutrients: Contains a good amount of protein (5.81g) relative to its carbohydrate content (5.6g).
• Low Sugar Content: With just 0.46g of sugar, it’s minimal in simple carbohydrates.
• Modest Net Carbs: The 5.2g of net carbs make it manageable for those monitoring carbohydrate intake.

Considerations for Blood Sugar Management

Despite its moderate GI, pho with meat has a low glycemic load, making it less likely to cause significant blood sugar spikes. The protein content may also help slow digestion and moderate the blood glucose response.

Serving Suggestions

To further improve the glycemic impact of your pho:

• Add extra vegetables like bean sprouts to increase fiber content
• Include additional protein sources like extra meat or tofu
• Consider reducing the noodle portion if you’re strictly monitoring carbs
• Enjoy with a side of leafy greens for additional nutrients and fiber

Bottom Line

Pho with meat can be incorporated into a balanced diet, even for those mindful of blood sugar levels. Its low glycemic load, modest calorie content, and balanced macronutrient profile make it a reasonable choice when enjoying Vietnamese cuisine. As with any food, portion control remains important, especially considering that restaurant portions may be significantly larger than the 100g serving analyzed here.