Asparagus, Frozen, Cooked (No Added Fat): A Low Glycemic Vegetable

Asparagus is one of nature’s most nutritious vegetables, and even in its frozen form, it maintains excellent nutritional qualities. Today we’re examining frozen asparagus that has been cooked without added fat, exploring its glycemic impact and nutritional profile.

Glycemic Index and Load

Glycemic Index (GI): 32 (Low)
Glycemic Load (GL): 0.1 (Very Low)

Asparagus falls into the low glycemic index category, making it an excellent choice for those monitoring blood sugar levels. With a glycemic load of just 0.1, it has a minimal impact on blood glucose, making it suitable for diabetic diets and weight management programs.

Nutritional Profile (Per 100g serving)

• Calories: 18
• Protein: 2.94g
• Fat: 0.42g
• Carbohydrates: 1.91g
• Fiber: 1.6g
• Sugar: 0.32g
• Net Carbs: 0.31g

Why Asparagus Is Great for Low-Glycemic Diets

Asparagus is a nutritional powerhouse that offers substantial benefits while having minimal impact on blood sugar. With just 18 calories per 100g serving, it’s exceptionally low in energy density while providing nearly 3g of protein – impressive for a green vegetable.

The high fiber content (1.6g per serving) relative to its low carbohydrate content (1.91g) means that much of the carbohydrate in asparagus doesn’t affect blood sugar significantly. This is reflected in the extremely low net carbs value of just 0.31g per serving.

Health Benefits of Asparagus

Beyond its favorable glycemic profile, asparagus offers numerous health benefits:

• Rich in folate, important for cell division and DNA formation
• Good source of vitamin K, essential for bone health and blood clotting
• Contains antioxidants that help reduce oxidative stress
• Provides natural diuretic properties that may help with fluid balance
• Supports digestive health through its fiber content

Incorporating Frozen Asparagus Into Your Diet

Frozen asparagus is convenient and retains most of the nutritional benefits of fresh asparagus. Here are some ways to enjoy it:

• Steam or microwave and serve as a simple side dish
• Add to frittatas or omelets for a nutritious breakfast
• Toss into stir-fries with other low-glycemic vegetables
• Blend into soups for added nutrients without significantly impacting carbohydrate content
• Include in casseroles for added fiber and nutrients

Bottom Line

With its extremely low glycemic load, minimal calories, and impressive nutritional profile, frozen cooked asparagus is an excellent addition to any diet, especially for those monitoring their blood sugar levels or managing their weight. Its high fiber-to-carbohydrate ratio makes it particularly valuable for those following low-carb or ketogenic diets who still want to incorporate vegetables for their micronutrient content.