Vegetables Stew with Added Fat: A Glycemic Index Deep Dive

Vegetable stew with added fat is a comforting, nutritious dish that combines various vegetables with some form of added fat for flavor and texture. Let’s explore how this dish fits into a glycemic-conscious eating plan.

Glycemic Index and Load

A 100g serving of vegetable stew with added fat has a Glycemic Index (GI) of 62, which places it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, meaning they cause a moderate rise in blood sugar levels.

The Glycemic Load (GL) is 8.12 for a 100g serving. This relatively moderate GL indicates that while the GI is medium, the actual impact on blood sugar is manageable when consumed in the specified portion size.

Nutritional Profile

A 100g serving of vegetable stew with added fat provides:

• Calories: 97 kcal
• Protein: 1.44g
• Fat: 3.64g
• Carbohydrates: 15.1g
• Fiber: 2g
• Sugar: 3.04g
• Net Carbs: 13.1g (total carbohydrates minus fiber)

Dietary Considerations

This vegetable stew offers a balanced nutritional profile. The moderate fat content (3.64g) likely comes from the added fat in the cooking process, which enhances flavor while helping to slow down carbohydrate absorption, potentially moderating the blood sugar response.

The fiber content (2g per 100g) is beneficial for digestive health and helps reduce the overall glycemic impact of the meal. The presence of fiber explains why the net carbs (13.1g) are lower than the total carbohydrates (15.1g).

Incorporating Vegetable Stew into a Low-GI Diet

With its medium GI but moderate GL, vegetable stew with added fat can be part of a balanced diet, especially when:

• Paired with a low-GI side dish like quinoa or a green salad
• Eaten in appropriate portion sizes
• Prepared with healthy fats like olive oil rather than saturated fats
• Enhanced with additional high-fiber vegetables to further reduce the glycemic impact

Bottom Line

Vegetable stew with added fat offers a reasonable glycemic impact with beneficial nutrients from the vegetables. The fiber, moderate protein, and added fat help create a more balanced blood sugar response than the GI number alone might suggest. Enjoy this comforting dish as part of a varied, balanced diet, being mindful of portion sizes to manage its glycemic impact effectively.