Escarole, Cooked: A Low Glycemic Leafy Green

Escarole, a versatile and nutritious leafy green vegetable, is an excellent addition to a low-glycemic diet. This member of the chicory family offers a slightly bitter flavor that mellows when cooked, making it a delightful ingredient in soups, stews, and sautéed dishes.

Glycemic Index and Load

Escarole has a remarkably low impact on blood sugar levels, making it an ideal choice for those monitoring their glucose response:

• Glycemic Index: 32 (Low)
• Glycemic Load: 0.09 (Extremely Low)

With a glycemic index of 32, cooked escarole falls well within the low GI category (under 55). Even more impressive is its minimal glycemic load of 0.09, indicating that it will have virtually no effect on blood sugar levels when consumed in a typical serving.

Nutritional Profile (per 100g)

Cooked escarole offers impressive nutritional benefits beyond its favorable glycemic response:

• Calories: 37
• Protein: 1.12g
• Fat: 2.72g
• Carbohydrates: 2.98g
• Fiber: 2.7g
• Sugar: 0.23g
• Net Carbs: 0.28g

Health Benefits of Escarole

The nutritional composition of escarole makes it particularly valuable for various health goals:

• Blood Sugar Management: With minimal net carbs (just 0.28g per serving) and a high fiber content, escarole helps stabilize blood glucose levels.
• Weight Management: At only 37 calories per 100g serving, escarole provides substantial volume with minimal caloric impact.
• Digestive Health: The 2.7g of fiber per serving supports healthy digestion and gut function.
• Nutrient Density: While not reflected in these specific metrics, escarole is also rich in vitamins A, K, and folate, as well as minerals like iron and potassium.

Incorporating Escarole Into Your Diet

Cooked escarole can enhance both the nutritional value and flavor profile of many dishes:

• Add to Italian wedding soup or minestrone
• Sauté with garlic and olive oil as a side dish
• Mix into bean-based dishes for added texture
• Incorporate into pasta dishes with white beans and lemon
• Use as a wilted base for grilled proteins

Bottom Line

Cooked escarole is an exceptional option for those following a low-glycemic eating plan. Its minimal impact on blood sugar, combined with its impressive fiber content and low calorie count, makes it a valuable addition to a health-conscious diet. Whether you’re managing diabetes, working toward weight loss, or simply aiming to improve your overall nutrition, this versatile leafy green deserves a place in your meal rotation.