Classic Mixed Vegetables (Canned): A Low Glycemic Option

When it comes to convenient and nutritious side dishes, canned mixed vegetables are a pantry staple for many. But how do they stack up on the glycemic index scale? Let’s explore classic mixed vegetables and their impact on blood sugar levels.

Glycemic Profile of Canned Mixed Vegetables

Classic mixed vegetables (canned, cooked, with no added fat) have a glycemic index (GI) of 42.6, placing them in the low glycemic category. Foods with a GI below 55 are considered low glycemic and generally cause a slower, more gradual rise in blood sugar.

Even more impressive is the glycemic load (GL) of just 2.66 per 100g serving. Glycemic load takes into account both the quality and quantity of carbohydrates, and a GL under 10 is considered low, making this a blood sugar-friendly option.

Nutritional Breakdown

A 100g serving of canned mixed vegetables (cooked without added fat) provides:

• Calories: 46
• Protein: 2.11g
• Fat: 0.65g
• Total Carbohydrates: 8.84g
• Dietary Fiber: 2.6g
• Sugars: 2.8g
• Net Carbs: 6.24g (total carbs minus fiber)

Health Benefits of Mixed Vegetables

The moderate carbohydrate content and significant fiber contribution make canned mixed vegetables a smart choice for those monitoring their blood sugar. With 2.6g of fiber per serving, these vegetables help slow down digestion and the absorption of sugars, contributing to their low glycemic impact.

Including Mixed Vegetables in a Low-GI Diet

Here are some ways to incorporate canned mixed vegetables into your low-glycemic meals:

• Add to soups and stews for extra nutrients without significantly impacting blood sugar
• Mix into whole grain rice or pasta dishes to lower the overall glycemic load of the meal
• Use as a quick side dish seasoned with herbs instead of salt
• Include in frittatas or omelets for a fiber boost at breakfast

Bottom Line

With a low glycemic index of 42.6 and minimal glycemic load of 2.66, canned mixed vegetables offer convenience without compromising your blood sugar management goals. Their fiber content and modest calorie count make them a practical addition to a balanced low-glycemic diet.

Remember that while canned options provide convenience, look for varieties with no added salt or sugar for the most health benefits.