Broccoli, Frozen, Cooked with Added Fat: A Low Glycemic Vegetable Option

Broccoli is widely recognized as a nutritional powerhouse, and even in its frozen, cooked form with added fat, it maintains an impressive nutritional profile while keeping its glycemic impact low. Let’s explore why this preparation of broccoli might be an excellent addition to your low-glycemic diet.

Glycemic Information

Glycemic Index (GI): 32 (Low)
Glycemic Load (GL): 0.73 (Very Low)

With a GI of 32, frozen broccoli cooked with added fat falls well within the low glycemic index range (below 55). Even more impressive is its glycemic load of just 0.73, which is extraordinarily low. This means that this food will have minimal impact on your blood sugar levels, making it an excellent choice for individuals managing diabetes, insulin resistance, or anyone following a low-glycemic eating plan.

Nutritional Breakdown

Per 100g serving:

• Calories: 50
• Protein: 3.01g
• Fat: 2.66g
• Total Carbohydrates: 5.18g
• Fiber: 2.9g
• Sugar: 1.43g
• Net Carbs: 2.28g

Why It’s a Great Low-Glycemic Choice

The nutritional profile of this broccoli preparation offers several advantages for those monitoring their blood sugar:

• High Fiber Content: With 2.9g of fiber per 100g serving, this broccoli preparation provides nearly 12% of the daily recommended fiber intake. Dietary fiber slows digestion and helps prevent blood sugar spikes.
• Low Net Carbs: At just 2.28g of net carbs per serving, this is an excellent option for low-carb and ketogenic diets.
• Balanced Macronutrients: The addition of fat to this broccoli preparation helps slow the absorption of carbohydrates, further reducing its glycemic impact.
• Moderate Protein: The 3.01g of protein contributes to feeling full longer, which can help with weight management.

Incorporating Into Your Diet

This frozen broccoli with added fat can be a convenient and nutritious addition to your meals. Consider these serving suggestions:

• Add to stir-fries with other low-glycemic vegetables
• Serve as a side dish alongside a protein source
• Mix into a frittata or omelet for a nutritious breakfast
• Include in low-carb soups or stews
• Blend into a creamy, low-carb broccoli soup

Final Thoughts

Frozen broccoli cooked with added fat exemplifies how a nutritious vegetable can be both convenient and beneficial for blood sugar management. With its very low glycemic load, substantial fiber content, and balanced nutritional profile, it’s a smart choice for anyone looking to maintain stable blood glucose levels while enjoying a nutrient-dense food.

Remember that the type of fat used for cooking can influence the overall healthfulness of this dish, with olive oil, avocado oil, or grass-fed butter generally being healthier options than processed oils.