Poke Greens: A Low-Glycemic Superfood
Poke greens, also known as poke salad or pokeweed, are traditional leafy greens that have been consumed in Southern United States cuisine for generations. These nutrient-rich greens offer impressive health benefits along with a surprisingly low glycemic impact.
Glycemic Information
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Poke greens have a glycemic index of 32, making them a low-glycemic food choice. With only 3.01g of carbohydrates per 100g serving and a minimal glycemic load of 0.48, poke greens are an excellent option for those monitoring their blood sugar levels.
Nutritional Profile
A 100g serving of cooked poke greens provides:
- Calories: 42
- Protein: 2.24g
- Fat: 2.93g
- Carbohydrates: 3.01g
- Fiber: 1.5g
- Sugar: 1.55g
- Net Carbs: 1.51g
Health Benefits of Poke Greens
Poke greens offer several nutritional advantages:
- Blood Sugar Friendly: With a low glycemic index and minimal net carbs, poke greens are suitable for diabetic diets and anyone watching their carbohydrate intake.
- Good Source of Fiber: Containing 1.5g of fiber per 100g serving, poke greens contribute to digestive health and help promote feelings of fullness.
- Balanced Nutrition: These greens provide a good balance of protein and healthy fats while being low in calories.
Incorporating Poke Greens Into Your Diet
Poke greens require proper preparation as the raw plant contains toxins that must be removed through cooking. Always ensure you:
- Use only young leaves harvested in spring
- Boil the greens in at least two changes of water to remove toxins
- Never consume the berries, roots, or mature parts of the plant
Once properly prepared, poke greens can be:
- Sautéed with garlic and olive oil
- Added to soups and stews
- Prepared similarly to spinach or collard greens
Conclusion
For those following a low-glycemic diet, poke greens represent an excellent choice with their low GI value of 32 and minimal glycemic load. However, proper preparation is essential to ensure safety. When correctly cooked, these traditional greens offer a nutritious, low-calorie addition to a balanced diet.