Dandelion greens, raw

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# Dandelion Greens: A Low Glycemic Nutritional Powerhouse

Are you looking for a nutrient-rich leafy green that won’t spike your blood sugar? Raw dandelion greens might be the perfect addition to your diet. These often-overlooked greens offer impressive nutritional benefits while maintaining a low glycemic impact.

## Glycemic Information

Glycemic Index (GI): 32 – Dandelion greens fall into the low glycemic index category, making them an excellent choice for those monitoring their blood sugar levels.

Glycemic Load (GL): 1.82 – With an extremely low glycemic load, dandelion greens can be consumed without concern for significant blood sugar fluctuations.

## Nutritional Profile (per 100g serving)

  • Calories: 45
  • Protein: 2.7g
  • Fat: 0.7g
  • Carbohydrates: 9.2g
  • Fiber: 3.5g
  • Sugar: 0.71g
  • Net Carbs: 5.7g

## Health Benefits of Dandelion Greens

Rich in Dietary Fiber

With 3.5g of fiber per 100g serving, dandelion greens support digestive health and help maintain steady blood sugar levels. This high fiber content contributes to their low glycemic impact and makes them filling despite their low calorie count.

Low in Sugar

Containing just 0.71g of sugar per serving, dandelion greens are an ideal choice for those reducing sugar intake or managing diabetes.

Weight Management Support

At only 45 calories per 100g serving, dandelion greens are a nutrient-dense food that can help you feel satisfied while supporting weight management goals.

## How to Incorporate Dandelion Greens Into Your Diet

  • Add to salads for a slightly bitter, peppery flavor
  • Blend into green smoothies
  • Sauté lightly with garlic and olive oil
  • Use as a nutritious base for pesto
  • Include in stir-fry dishes
READ  Collards, fresh, cooked, no added fat

## Best For

Dandelion greens are particularly beneficial for:

  • People with diabetes or insulin resistance
  • Those following low-carb or keto diets
  • Anyone looking to increase nutrient density without adding significant calories
  • People focusing on digestive health

## Bottom Line

Raw dandelion greens offer an impressive nutritional profile with minimal impact on blood sugar levels. Their low glycemic index of 32 and minimal glycemic load of 1.82 make them an excellent choice for health-conscious individuals. Whether you’re managing diabetes, following a low-carb eating plan, or simply looking to add more nutrient-rich foods to your diet, dandelion greens deserve a place on your plate.