Chard, Cooked: A Low Glycemic Index Vegetable
Chard, also known as Swiss chard, is a leafy green vegetable that belongs to the same family as beets and spinach. This nutrient-dense vegetable is not only delicious but also has a low glycemic impact, making it an excellent choice for those monitoring their blood sugar levels.
Glycemic Information
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Glycemic Index (GI): 32 (Low)
Glycemic Load (GL): 0.7 (Very Low)
Chard has a low glycemic index of 32, placing it firmly in the low GI category (foods with GI less than 55). Even more impressive is its extremely low glycemic load of just 0.7, which means it will have minimal impact on blood sugar levels when consumed in a standard serving.
Nutritional Profile (per 100g cooked)
- Calories: 44
- Protein: 1.88g
- Fat: 2.95g
- Carbohydrates: 3.9g
- Fiber: 1.7g
- Sugar: 1.15g
- Net Carbs: 2.2g
Why Chard is Great for Blood Sugar Management
Cooked chard is an excellent choice for those monitoring their blood sugar levels for several reasons:
- Its very low glycemic load of 0.7 means it has minimal impact on blood glucose levels
- With only 2.2g of net carbs per 100g serving, it’s a carb-conscious option
- The 1.7g of fiber helps slow down carbohydrate digestion, further reducing blood sugar impact
- At just 44 calories per serving, it’s a nutrient-dense food that can help with weight management
How to Include Chard in Your Diet
Chard is a versatile vegetable that can be incorporated into your diet in many ways:
- Sauté with garlic and olive oil as a simple side dish
- Add to soups, stews, and casseroles
- Include in omelets and frittatas
- Use as a low-carb wrap alternative
- Add to smoothies for a nutrient boost
Bottom Line
Cooked chard is an excellent addition to a low glycemic diet. With its impressively low GI of 32 and minimal glycemic load of 0.7, it’s a smart choice for maintaining stable blood sugar levels. Its nutritional profile—rich in nutrients while being low in calories and net carbs—makes it beneficial not just for blood sugar management but for overall health as well.
When planning meals with blood sugar control in mind, leafy greens like chard should be regular features on your plate. They provide volume, nutrients, and satisfaction without the blood sugar spikes that come with higher glycemic foods.