Mustard Greens (Frozen, Cooked, No Added Fat): A Low-Glycemic Nutritional Powerhouse
If you’re looking for a nutritious vegetable that won’t spike your blood sugar, frozen cooked mustard greens should be on your shopping list. These leafy greens pack a nutritional punch while maintaining a low glycemic impact.
Glycemic Information
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Mustard greens have a Glycemic Index (GI) of 32, placing them firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic and are ideal for maintaining stable blood sugar levels.
Even more impressive is their Glycemic Load of just 0.1. This extremely low value means that even a standard serving has minimal impact on blood glucose levels, making mustard greens an excellent choice for those monitoring their blood sugar.
Nutritional Profile (per 100g serving)
- Calories: 19
- Protein: 2.26g
- Fat: 0.25g
- Carbohydrates: 3.1g
- Fiber: 2.8g
- Sugar: 0.32g
- Net Carbs: 0.3g
Why Mustard Greens Are Great for Low-Glycemic Diets
The nutritional profile of mustard greens makes them ideal for anyone following a low-glycemic diet. With just 19 calories per 100g serving, they’re an excellent low-calorie option that can help increase the volume and nutritional value of your meals without adding significant calories.
What makes mustard greens particularly valuable is their impressive fiber content. With 2.8g of fiber in a 100g serving, they provide nearly 10% of the daily recommended fiber intake while containing only 0.3g of net carbs. This high fiber-to-carbohydrate ratio is what gives them such a low glycemic load.
Health Benefits Beyond Glycemic Control
Mustard greens aren’t just good for blood sugar management. They’re also:
- Rich in vitamins A, C, and K
- Good source of folate and minerals
- Contain antioxidants that help fight inflammation
- Support digestive health through their fiber content
How to Include Mustard Greens in Your Diet
Frozen, cooked mustard greens with no added fat are convenient and versatile. You can:
- Add them to soups and stews
- Mix them into scrambled eggs or omelets
- Include them in stir-fries
- Blend them into smoothies
- Serve them as a simple side dish with a drizzle of olive oil and lemon
The Bottom Line
With their low glycemic index of 32, negligible glycemic load of 0.1, and impressive nutritional profile, mustard greens are an excellent addition to any low-glycemic eating plan. Their high fiber content and minimal net carbs make them particularly valuable for anyone managing diabetes, insulin resistance, or simply looking to maintain stable energy levels throughout the day.
Adding more mustard greens to your diet is a simple way to enhance your nutrition without worrying about blood sugar spikes.