Lettuce Salad with Egg, Cheese, Tomato, and/or Carrots: A Low Glycemic Option
Are you looking for a nutritious, low-glycemic meal option that’s both satisfying and versatile? A mixed lettuce salad with protein-rich toppings might be exactly what you need in your dietary rotation.
Glycemic Index and Load
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This nutrient-dense salad combination has a glycemic index of 32, placing it firmly in the low GI category (foods with GI under 55 are considered low). Even more impressive is its glycemic load of only 0.8, which is exceptionally low. This makes it an excellent choice for anyone monitoring their blood sugar levels, including those with diabetes or insulin resistance.
Nutritional Profile (per 100g serving)
- Calories: 71
- Protein: 4.24g
- Fat: 4.36g
- Carbohydrates: 3.7g
- Fiber: 1.2g
- Sugar: 1.63g
- Net Carbs: 2.5g
Why This Salad Works for Blood Sugar Management
The combination of high protein from eggs and cheese, healthy fats, and fiber-rich vegetables creates a balanced meal that helps slow digestion and prevent blood sugar spikes. With only 2.5g of net carbs per 100g serving, this salad is also suitable for those following low-carb or ketogenic diets.
Health Benefits Beyond Glycemic Control
- Nutritional Diversity: The variety of vegetables provides different vitamins, minerals, and antioxidants
- Satiating Power: The protein and fat content helps keep you feeling full longer
- Digestive Health: The fiber content supports healthy digestion and gut microbiome
- Low Calorie Density: At only 71 calories per 100g, this is a nutrient-dense option for weight management
Serving Suggestions
While this nutritional analysis is for the salad without dressing, you can add a light drizzle of olive oil and vinegar or lemon juice without significantly impacting the glycemic load. For additional protein and healthy fats, consider adding:
- Grilled chicken
- Avocado slices
- Nuts or seeds
- Tuna or salmon
Bottom Line
This lettuce-based salad with egg, cheese, tomato, and/or carrots exemplifies how a low-glycemic meal can be both nutritious and satisfying. Its minimal impact on blood sugar makes it an excellent choice for everyday eating, particularly for those monitoring their carbohydrate intake or glycemic response.
Remember that individual glycemic responses may vary, so it’s always best to monitor your personal response to any food as part of your overall health management strategy.