Collards: A Low-Glycemic Green Powerhouse

Collard greens are one of the most nutritious leafy vegetables available, with an impressively low glycemic impact. Let’s explore why this traditional southern staple deserves a place in your healthy eating plan.

Glycemic Profile of Collards

Cooked collard greens (without added fat) have a remarkably favorable glycemic profile:

• Glycemic Index (GI): 32 (low)
• Glycemic Load (GL): 0.48 (very low)
• Net Carbs: 1.51g per 100g serving

With a GI of 32, collards fall well within the low glycemic range (under 55), making them an excellent choice for those monitoring blood sugar levels. The glycemic load of less than 1 is exceptionally low, meaning these greens will have minimal impact on blood glucose levels.

Nutritional Breakdown

A 100g serving of collards (cooked without added fat) provides:

• Calories: 34
• Protein: 3.24g
• Fat: 0.65g
• Total Carbohydrates: 5.81g
• Dietary Fiber: 4.3g
• Sugar: 0.49g

Why Collards Are Great for Blood Sugar Management

Collard greens stand out as an ideal food for glycemic control for several reasons:

• High Fiber Content: With 4.3g of fiber per 100g serving, collards help slow digestion and prevent blood sugar spikes.
• Low Net Carbs: The net carb count of just 1.51g makes collards suitable even for low-carb and ketogenic diets.
• Minimal Sugar: At less than 0.5g of natural sugars per serving, collards provide nutrients without the sweet stuff.
• Protein Bonus: The 3.24g of plant-based protein helps further stabilize blood sugar levels.

Incorporating Collards Into Your Diet

Despite their powerful nutritional profile, collards remain underutilized in many kitchens. Here are some ways to enjoy this low-glycemic vegetable:

• Traditional southern style: Slow-cooked with minimal added fat and seasonings
• Quick sauté: Lightly cooked with garlic and olive oil
• Raw in salads: Thinly sliced and massaged with dressing
• As wraps: Use blanched collard leaves as a low-carb alternative to tortillas
• In soups and stews: Add chopped collards during the last few minutes of cooking

Bottom Line

Collard greens represent an exceptional choice for anyone following a low-glycemic diet. With minimal impact on blood sugar, substantial fiber content, and a good amount of plant protein, collards deliver remarkable nutrition for very few calories and carbohydrates. Their versatility in cooking makes them an accessible addition to a blood sugar-friendly eating plan.