Tomatoes, Cooked (NS as to form) – A Low Glycemic Index Option

Tomatoes are a versatile and nutritious food that can be enjoyed in many forms. When cooked (not specified as to form), they offer a range of health benefits while maintaining a low glycemic impact. Let’s explore the nutritional profile and glycemic properties of cooked tomatoes.

Glycemic Properties

Cooked tomatoes have a glycemic index (GI) of 38, placing them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options, making cooked tomatoes an excellent choice for those monitoring their blood sugar levels.

Even more impressive is the glycemic load (GL) of just 1.22 per 100g serving. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood glucose. A GL under 10 is considered low, so cooked tomatoes have minimal impact on blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 50
• Protein: 1.08g
• Fat: 3.42g
• Carbohydrates: 4.71g
• Fiber: 1.5g
• Sugar: 3.19g
• Net Carbs: 3.21g

Health Benefits of Cooked Tomatoes

Cooked tomatoes are particularly notable for their increased lycopene content. Lycopene is a powerful antioxidant that becomes more bioavailable when tomatoes are cooked. This transformation makes cooked tomatoes even more beneficial than their raw counterparts in some respects.

The moderate fiber content (1.5g per 100g) contributes to the low glycemic impact while supporting digestive health. The low net carb count of 3.21g makes cooked tomatoes appropriate for various dietary approaches, including low-carb and keto-friendly eating plans.

Incorporating Cooked Tomatoes Into Your Diet

There are numerous ways to enjoy cooked tomatoes while maintaining their low glycemic benefits:

• Add to omelets or scrambled eggs for a nutritious breakfast
• Use as a base for homemade pasta sauces
• Include in soups and stews for added flavor and nutrition
• Enjoy roasted tomatoes as a side dish with lean proteins
• Add to whole grain dishes for a flavor boost without significantly increasing the glycemic load

Conclusion

With their low glycemic index of 38 and minimal glycemic load of 1.22, cooked tomatoes are an excellent choice for those monitoring their blood sugar levels. Their impressive nutritional profile and versatility in cooking make them a valuable addition to a healthy, balanced diet. Whether you’re following a specific dietary approach or simply looking to make healthier food choices, cooked tomatoes deserve a regular place on your menu.