Collards, Frozen, Cooked (No Added Fat) – A Low-Glycemic Vegetable
Collard greens are a nutritional powerhouse that deserve more attention in your healthy eating plan. Today, we’re looking at frozen collards that have been cooked without added fat – a convenient and nutritious option for busy individuals looking to maintain stable blood sugar levels.
Glycemic Index and Glycemic Load
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Collard greens have a GI of 32, placing them firmly in the low glycemic index category. Foods with a GI below 55 are considered low glycemic foods, making collards an excellent choice for those monitoring their blood sugar.
Even more impressive is their glycemic load of just 1.37. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, so collards are exceptional in this regard.
Nutritional Profile (per 100g serving)
- Calories: 36
- Protein: 2.96g
- Fat: 0.41g
- Total Carbohydrates: 7.08g
- Dietary Fiber: 2.8g
- Sugar: 0.57g
- Net Carbs: 4.28g
Health Benefits
Collard greens offer substantial nutrition for very few calories. With nearly 3g of protein per 100g serving, they provide more protein than many other vegetables. Their high fiber content (2.8g) contributes to their low glycemic impact while supporting digestive health.
What makes collards particularly valuable for blood sugar management is their low net carb content of just 4.28g. Net carbs (total carbohydrates minus fiber) have the most direct impact on blood glucose levels.
How to Incorporate Frozen Collards Into Your Diet
- Add them to soups and stews for an easy nutrition boost
- Mix with scrambled eggs for a nutrient-dense breakfast
- Include in smoothies for hidden greens
- Season with garlic and lemon for a simple side dish
- Add to pasta dishes for extra nutrients and fiber
Bottom Line
Frozen, cooked collard greens without added fat are an excellent low-glycemic food choice. With minimal impact on blood sugar, substantial fiber, and notable protein content, they make a valuable addition to any eating plan focused on blood sugar management or overall health.
Their convenience makes them particularly practical – you can keep them in your freezer for those times when fresh vegetables might be lacking in your kitchen, ensuring you always have a healthy, low-glycemic vegetable option on hand.