Low-Glycemic White Bean Chicken Chili
A blood sugar-friendly twist on classic white chili, packed with lean protein and fiber-rich beans to keep you satisfied without the glucose spike.
This nourishing white bean chicken chili is specifically designed to support stable blood sugar levels while delivering maximum flavor and satisfaction. Unlike traditional chilis that rely on high-glycemic ingredients, this recipe features protein-rich chicken and fiber-packed white beans that work together to slow glucose absorption and prevent blood sugar spikes.
The combination of lean chicken and white beans creates a powerful duo for glycemic control. White beans have a low glycemic index of approximately 35, meaning they release glucose slowly into your bloodstream. The high fiber content—about 6 grams per half-cup serving—further slows digestion and promotes steady energy levels. Meanwhile, the lean protein from chicken helps stabilize blood sugar by reducing the overall glycemic load of the meal.
This recipe is enhanced with aromatic vegetables like peppers and onions, which add minimal carbohydrates while providing antioxidants and phytonutrients. The warming spices—cumin, oregano, and chili powder—not only create depth of flavor but may also support healthy insulin function. For optimal blood sugar management, enjoy this chili as part of a balanced meal, starting with a small green salad to further slow glucose absorption. The moderate portion of reduced-fat cheese adds calcium and protein without excessive saturated fat, making this an ideal choice for anyone managing diabetes or following a heart-healthy eating plan. Each serving provides approximately 1.5 cups of chili with a glycemic load of just 10.1, ensuring stable blood sugar for 3-4 hours after eating.
Wpływ na cukier we krwi
This meal should have minimal blood sugar impact due to its low glycemic load of 10.1 and low GI of 22. The combination of protein from chicken, fiber from beans and vegetables, and complex carbohydrates will provide steady, sustained energy for 3-4 hours without significant glucose spikes.
Porady o cukrze
- ✓ Add a tablespoon of olive oil or top with avocado to further slow digestion and enhance satiety
- ✓ Eat the chili with the peppers and vegetables first to maximize fiber intake before the beans
- ✓ Pair your meal with a 10-15 minute walk afterward to help muscles absorb glucose and maintain stable blood sugar levels
🥗 Składniki
- 10 oz white chunk chicken, canned
- 30 oz low-sodium white beans, drained
- 14.5 oz low-sodium diced tomatoes, canned
- 946 ml low-sodium chicken broth
- 1 pcs medium onion, chopped
- 0.5 pcs medium green bell pepper, chopped
- 1 pcs medium red bell pepper, chopped
- 2 pcs garlic cloves, minced
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp dried oregano
- 0.25 tsp cayenne pepper, to taste
- 8 tbsp shredded reduced-fat Monterey Jack cheese
- 3 tbsp fresh cilantro, chopped
- 10 oz white chunk chicken, canned
- 30 oz low-sodium white beans, drained
- 14.5 oz low-sodium diced tomatoes, canned
- 4.0 cups low-sodium chicken broth
- 1 pcs medium onion, chopped
- 0.5 pcs medium green bell pepper, chopped
- 1 pcs medium red bell pepper, chopped
- 2 pcs garlic cloves, minced
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp dried oregano
- 0.25 tsp cayenne pepper, to taste
- 8 tbsp shredded reduced-fat Monterey Jack cheese
- 3 tbsp fresh cilantro, chopped
👨🍳 Instrukcje
- 1
Prepare your vegetables by chopping the onion, dicing both the green and red bell peppers into bite-sized pieces, and mincing the garlic cloves. Set aside. Drain and rinse the white beans thoroughly in a colander to remove excess sodium.
- 2
Heat a large soup pot over medium heat. Add the drained canned chicken, drained white beans, undrained diced tomatoes with their juices, and chicken broth to the pot. Stir gently to combine all ingredients, then cover with a lid and bring to a gentle simmer.
- 3
While the base simmers, coat a large nonstick skillet with cooking spray and place over medium heat. Add the chopped onion, green pepper, red pepper, and minced garlic to the hot pan.
- 4
Sauté the vegetables for 3 to 5 minutes, stirring frequently, until they become tender and fragrant. The onions should turn translucent and the peppers should soften slightly but still retain some texture.
- 5
Transfer the sautéed vegetable mixture to the soup pot with the chicken and beans. Add the chili powder, ground cumin, dried oregano, and cayenne pepper to taste. Stir everything together thoroughly to distribute the spices evenly throughout the chili.
- 6
Reduce heat to medium-low and let the chili simmer uncovered for 10 minutes, stirring occasionally. This allows the flavors to meld together and the vegetables to become completely tender. Taste and adjust seasonings if needed, adding more chili powder for heat or cumin for earthiness.
- 7
Ladle the hot chili into warmed bowls, portioning approximately 1.5 cups per serving. Top each bowl with 1 tablespoon of shredded reduced-fat Monterey Jack cheese and garnish with fresh chopped cilantro if desired. For optimal blood sugar control, consider serving with a side salad eaten first to further slow glucose absorption.
- 8
Store leftover chili in an airtight container in the refrigerator for up to 4 days, or freeze in individual portions for up to 3 months. The flavors develop even more after a day, making this an excellent meal prep option for blood sugar-friendly lunches throughout the week. Reheat gently on the stovetop or in the microwave until heated through.
📊 Wartości odżywcze na porcję
| Na porcję | Całe danie | |
|---|---|---|
| Kalorie | 225 | 1800 |
| Węglowodany | 35g | 281g |
| Cukry | 5g | 40g |
| Cukry naturalne | 5g | 40g |
| Białko | 13g | 102g |
| Tłuszcz | 8g | 68g |
| Tłuszcz nasycony | 3g | 24g |
| Tłuszcze nienasycone | 6g | 44g |
| Błonnik | 17g | 136g |
| Błonnik rozpuszczalny | 5g | 41g |
| Błonnik nierozpuszczalny | 12g | 95g |
| Sód | 248mg | 1982mg |
Przewidywana odpowiedź glukozowa
A gdybyś...
Model szacunkowy — indywidualne reakcje mogą się różnić. To nie porada medyczna.
🔄 Zamienniki o niższym IG
Black soybeans have a significantly lower glycemic index (around 15) compared to white beans (GI 35-40), resulting in minimal blood sugar impact. Lupini beans and black beans also have lower GI values than white beans, providing better glucose control.
Sharp cheddar, parmesan, and feta are aged cheeses with virtually zero carbohydrates and no glycemic impact, whereas Monterey Jack contains slightly more lactose. Aged cheeses provide flavor with zero effect on blood sugar.
Using primarily the green parts of scallions or leeks reduces the overall carbohydrate content while maintaining flavor. These alternatives have less sugar concentration than whole onions, resulting in lower glycemic load per serving.
Fresh tomatoes have slightly lower glycemic impact than canned versions, which sometimes contain added sugars or concentrates. Choosing no-sugar-added varieties ensures the lowest possible effect on blood glucose levels.
Bone broth and homemade stock contain no hidden sugars, starches, or maltodextrin that some commercial broths include as flavor enhancers. These alternatives ensure zero glycemic impact from the liquid base.
🔬 Nauka za tym przepisem
Why This Chili Keeps Your Blood Sugar Steady
This white bean chicken chili is a blood sugar champion thanks to its powerful combination of protein, fiber, and resistant starch. White beans are the star player here, packed with soluble fiber that slows down digestion and prevents the rapid glucose spikes you'd get from refined carbohydrates. Each serving delivers around 7-8 grams of fiber, which acts like a protective barrier in your digestive system, causing carbohydrates to break down gradually rather than flooding your bloodstream all at once. The chicken breast adds lean protein—about 25-30 grams per serving—which further slows gastric emptying and helps stabilize blood sugar levels for hours after eating.
The glycemic load of 10.1 tells us that despite containing carbohydrates from the beans, the actual impact on your blood sugar is quite modest. Glycemic load considers both the quality and quantity of carbs, giving you a more realistic picture than GI alone. A GL under 10 is considered low, and anything under 20 is moderate, so this recipe sits comfortably in the safe zone. The tomatoes contribute additional fiber and beneficial compounds without adding significant carbohydrates, while the onions provide prebiotic fiber that supports gut health and glucose metabolism.
To maximize the blood sugar benefits of this meal, try eating a side salad first before diving into your bowl of chili. This "vegetables first" approach primes your digestive system and creates an even gentler glucose response. The beauty of this dish is that it's naturally balanced—the protein, fiber, and healthy ingredient ratios do the heavy lifting for you, making blood sugar management delicious and effortless.