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chilli with beans and ground beef
CARBS
20g
PROTEINS
15g
FATS
10g
Quantity: 250g
Glycemic Index: Medium
Glycemic Load: 10
Fiber: 6g
Key Nutrients: Protein, fiber, iron, zinc
Health Impact: The moderate carbohydrate content and presence of protein and fats help in slower digestion and a more gradual insulin response.
💉 Suggested Bolus
Consider a split or extended bolus to manage the slower digestion of fats and proteins.
🍽️ Best Paired With (Veg)
- Grilled zucchini – Low in carbs and provides a good source of fiber, which helps in managing blood sugar levels.
- Cauliflower rice – A low-carb alternative to rice that helps fill you up without causing significant blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and low in fat, supporting blood sugar control and satiety.
- Baked salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein compared to regular beans, helping to reduce blood sugar spikes.
- Ground turkey – Leaner than beef, which can help manage calorie intake and improve insulin sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the meal is primarily protein and fiber.
- 30–60 min: Moderate increase in blood sugar due to the presence of beans, though less if using black soybeans.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the high protein and fiber content of the meal.
— BCDF community member
🧠 Lowering Impact Tip
Reduce the bean content and increase the proportion of ground beef and non-starchy vegetables.
🤔 FAQs about chilli with beans and ground beef
Can I eat chili with beans if I am watching my carb intake?
Yes, but consider substituting regular beans with lower-carb alternatives like black soybeans to better manage your carb intake.
Is ground beef okay for a low-carb diet?
Yes, ground beef is low in carbs, but choosing leaner cuts or alternative lean meats like ground turkey can also help manage calorie and fat intake.
Download the Full Metabolic Intelligence Report (PDF)
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