Mustard Greens, Frozen, Cooked, With Fat Added

Mustard greens are a nutritious leafy vegetable that belongs to the Brassica family, alongside kale, collard greens, and cabbage. When frozen, cooked, and prepared with added fat, they offer a convenient way to enjoy their health benefits. Let’s explore the nutritional profile and glycemic impact of this vegetable dish.

Glycemic Index and Glycemic Load

Mustard greens have a glycemic index (GI) of 32, which places them in the low GI category. Foods with a GI below 55 are considered low GI foods, which means they cause a slower and smaller rise in blood glucose levels.

Even more impressive is their glycemic load (GL) of only 0.1. This extremely low GL indicates that this food has minimal impact on blood sugar levels, making it an excellent choice for people monitoring their blood glucose, including those with diabetes or insulin resistance.

Nutritional Profile

Per 100g serving, frozen mustard greens cooked with fat added contain:

• Calories: 41
• Protein: 2.21g
• Fat: 2.79g
• Carbohydrates: 3.02g
• Fiber: 2.7g
• Sugar: 0.32g
• Net Carbs: 0.32g

Health Benefits

Mustard greens in this preparation offer several health advantages:

• High Fiber Content: With 2.7g of fiber per 100g serving, these greens contribute to digestive health and help maintain steady blood sugar levels.
• Low Net Carbs: The net carbohydrate content of just 0.32g makes this food highly suitable for low-carb and ketogenic diets.
• Moderate Protein: The 2.21g of protein contributes to your daily protein needs, supporting muscle maintenance.
• Essential Fats: The added fat (2.79g) can help with the absorption of fat-soluble vitamins present in the greens.

Ideal For

This preparation of mustard greens is particularly beneficial for:

• People with diabetes or prediabetes
• Those following low-carb, ketogenic, or paleo diets
• Individuals looking to increase their vegetable intake without significantly impacting blood sugar
• Anyone seeking nutrient-dense foods with minimal caloric impact

Cooking Tips

To maximize the nutritional benefits of frozen mustard greens:

• Use healthy fats like olive oil or ghee when preparing them
• Add garlic or onions for additional flavor and nutritional benefits
• Consider adding a squeeze of lemon juice to enhance the flavor and help with iron absorption
• Pair with proteins like grilled chicken or fish for a balanced meal

Mustard greens, whether fresh or frozen, deserve a place in a health-conscious diet. Their impressive nutritional profile, coupled with minimal impact on blood glucose levels, makes them a smart choice for anyone mindful of their metabolic health.