Turnip Greens: A Low Glycemic Nutritional Powerhouse

Turnip greens are the leafy tops of the turnip plant, often overlooked but packed with incredible nutritional benefits. These greens are especially valuable for those monitoring their blood sugar levels due to their impressively low glycemic impact.

Glycemic Profile of Turnip Greens

Cooked turnip greens have a Glycemic Index (GI) of just 32, placing them firmly in the low GI category. With only 4.23g of carbohydrates per 100g serving, they deliver a minimal Glycemic Load of merely 0.27. This makes turnip greens an excellent choice for diabetics and anyone following a low-glycemic diet.

Nutritional Breakdown

A 100g serving of cooked turnip greens provides:

• Calories: 42
• Protein: 1.11g
• Fat: 2.77g
• Carbohydrates: 4.23g
• Fiber: 3.4g
• Sugar: 0.52g
• Net Carbs: 0.83g

Health Benefits of Turnip Greens

The impressive fiber content (3.4g per serving) contributes to the low glycemic impact of turnip greens. This high fiber-to-carbohydrate ratio means that turnip greens can help:

• Slow down digestion
• Prevent blood sugar spikes
• Promote satiety and weight management
• Support digestive health

How to Include Turnip Greens in Your Diet

With just 42 calories per serving and minimal net carbs (0.83g), turnip greens can be liberally included in a variety of dishes:

• Sautéed with garlic and olive oil as a side dish
• Added to soups and stews
• Incorporated into omelets or frittatas
• Mixed into a nutrient-dense salad
• Blended into smoothies for a nutritional boost

Bottom Line

Turnip greens represent an excellent choice for those monitoring their glycemic response. With a low GI of 32, minimal glycemic load of 0.27, and impressive fiber content, they can be a valuable addition to a blood-sugar friendly diet. Their nutrient density and low calorie count make them particularly beneficial for those managing diabetes or working toward weight loss goals.