Asparagus, Canned, Cooked with Fat: A Low Glycemic Option
Asparagus is not only a delicious vegetable but also a nutritional powerhouse that fits perfectly into a low glycemic diet. Today, we’re exploring canned asparagus that has been cooked with added fat.
Glycemic Index & Glycemic Load
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Canned, cooked asparagus with added fat has a glycemic index (GI) of 32, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making this preparation of asparagus an excellent choice for those monitoring their blood sugar levels.
Even more impressive is its glycemic load of just 0.25. Glycemic load considers both the quality and quantity of carbohydrates, and anything under 10 is considered very low. This extremely low glycemic load means that this food will have minimal impact on your blood sugar levels.
Nutritional Profile (per 100g serving)
- Calories: 41
- Protein: 2.09g
- Fat: 3.18g
- Total Carbohydrates: 2.39g
- Fiber: 1.6g
- Sugar: 1.03g
- Net Carbs: 0.79g
Health Benefits
The nutritional profile of this asparagus preparation makes it particularly valuable for several dietary approaches:
- Low-Carb & Keto-Friendly: With just 0.79g of net carbs per 100g serving, this food fits easily into low-carb and ketogenic diets.
- Diabetes-Friendly: The low GI and minimal glycemic load make it an excellent choice for those managing diabetes.
- Good Source of Fiber: With 1.6g of fiber per serving, it contributes to your daily fiber intake, which supports digestive health.
How to Include in Your Diet
Canned asparagus with added fat can be versatile in your meal planning:
- Add to omelets or frittatas for a nutritious breakfast
- Include in salads for extra flavor and nutrition
- Serve as a simple side dish, perhaps with a squeeze of lemon
- Incorporate into casseroles for added nutrition and minimal glycemic impact
The Bottom Line
Asparagus in this preparation offers exceptional nutritional value with minimal impact on blood glucose levels. Its combination of low calories, high fiber, minimal net carbs, and very low glycemic load makes it a smart choice for anyone following a low glycemic diet, especially those with diabetes or insulin resistance.
Remember that while canned vegetables offer convenience, they may have different nutritional profiles compared to fresh options, particularly regarding sodium content. If watching sodium intake, look for low-sodium varieties or rinse before using.