Kale, Fresh, Cooked, Fat Added: Nutritional Profile and Glycemic Impact
Kale has gained tremendous popularity in recent years as a nutritional powerhouse. Today, we’re exploring the nutritional profile and glycemic impact of fresh kale that has been cooked with added fat.
Glycemic Index and Load
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Kale with added fat has a Glycemic Index (GI) of 32, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic foods, which means they cause a slower and more gradual rise in blood sugar levels.
Even more impressive is its Glycemic Load (GL) of only 0.1. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a food. A GL under 10 is considered very low, making kale an excellent choice for blood sugar management.
Nutritional Breakdown per 100g Serving
- Calories: 69
- Protein: 3.05g
- Fat: 4.29g
- Total Carbohydrates: 4.61g
- Dietary Fiber: 4.3g
- Sugar: 0.84g
- Net Carbs: 0.31g
Why Kale Is Great for Blood Sugar Control
The extremely low net carbs content of only 0.31g per 100g serving makes kale an excellent choice for those monitoring their carbohydrate intake. The high fiber content (4.3g) contributes to its minimal impact on blood glucose levels, as fiber slows down carbohydrate absorption.
Additional Health Benefits
Beyond its favorable glycemic profile, kale offers numerous health benefits:
- High in vitamins K, A, and C
- Contains important minerals like calcium and potassium
- Rich in antioxidants
- Supports heart health
- Promotes digestive health through its fiber content
Cooking Kale with Added Fat: Why It Works
Adding a small amount of healthy fat when cooking kale offers several advantages:
- Improves absorption of fat-soluble vitamins (A, K, E)
- Enhances flavor and palatability
- Makes the meal more satisfying
- Further slows down carbohydrate digestion, potentially lowering the glycemic impact
Incorporating Kale into Your Diet
Try these simple ways to include this nutritional powerhouse in your meals:
- Sauté with olive oil and garlic
- Add to soups and stews
- Include in breakfast egg dishes
- Mix into stir-fries
- Use as a base for grain bowls
For those following low-carb, keto, or diabetes-friendly diets, cooked kale with added fat is an excellent choice that offers substantial nutrition with minimal impact on blood sugar levels.