Asparagus, Frozen, Cooked with Added Fat: A Low-Glycemic Vegetable Option
Asparagus is one of nature’s most nutritious vegetables, and even in its frozen form, it maintains impressive nutritional qualities. Today, we’ll explore frozen asparagus that has been cooked with added fat (non-specified type) and understand its glycemic impact and nutritional profile.
Glycemic Index and Glycemic Load
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Asparagus is an excellent choice for those monitoring their blood sugar levels, with impressive metrics:
- Glycemic Index (GI): 32 (Low)
- Glycemic Load (GL): 0.12 (Very Low)
With a GI of 32, asparagus falls well within the low-glycemic category (foods with GI under 55). More impressively, its glycemic load of only 0.12 is negligible, making it an ideal choice for diabetics, those following low-carb diets, or anyone concerned about blood sugar management.
Nutritional Profile (per 100g serving)
- Calories: 40
- Protein: 2.86g
- Fat: 2.95g
- Carbohydrates: 1.86g
- Fiber: 1.5g
- Sugar: 0.32g
- Net Carbs: 0.36g
Why Asparagus is a Nutritional Powerhouse
This preparation of asparagus offers several nutritional benefits:
Low in Carbs, High in Fiber: With just 1.86g of total carbohydrates and 1.5g of fiber, asparagus is exceptionally low-carb. The high fiber content relative to total carbs makes it very filling despite being low in calories.
Minimal Net Carbs: At only 0.36g net carbs per serving, this asparagus preparation is ideal for ketogenic and low-carb diets.
Balanced Fat Content: The 2.95g of fat comes from the cooking preparation, which can help with the absorption of fat-soluble vitamins present in asparagus.
Good Source of Protein: For a vegetable, 2.86g of protein per 100g serving is quite impressive, contributing to muscle maintenance and satiety.
How to Incorporate into Your Diet
Frozen asparagus with added fat can be a convenient and nutritious addition to your meals:
- Serve as a side dish alongside lean proteins
- Add to low-carb omelets or frittatas
- Include in salads for added texture and nutrition
- Puree into low-carb soups for added creaminess
- Incorporate into cauliflower risotto for a nutrient boost
Bottom Line
Frozen asparagus cooked with added fat provides excellent nutritional value while maintaining a very low impact on blood sugar. Its minimal glycemic load of 0.12, combined with high fiber and modest protein content, makes it an excellent choice for anyone following a low-glycemic diet. The added fat in this preparation may enhance flavor and the absorption of fat-soluble nutrients, making this a sensible addition to blood sugar-conscious meal plans.
Whether you’re managing diabetes, following a ketogenic lifestyle, or simply looking for nutrient-dense, low-glycemic foods, this asparagus preparation deserves a place in your regular meal rotation.