Fried Green Tomatoes: A Southern Classic with Moderate Glycemic Impact

Fried green tomatoes are a beloved Southern delicacy that transforms unripe tomatoes into a crispy, savory treat. If you’re watching your blood sugar levels, you’ll be pleased to know that this dish has a relatively moderate impact on blood glucose.

Glycemic Index and Glycemic Load

With a Glycemic Index (GI) of 38, fried green tomatoes fall into the low GI category, making them a better choice for blood sugar management compared to high-GI foods. Foods with a GI under 55 are considered low GI, causing a slower rise in blood glucose.

The Glycemic Load (GL) is 7.79 per 100g serving, which is in the moderate range. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates in a food, providing a more comprehensive measure of how a food affects blood sugar levels.

Nutritional Profile of Fried Green Tomatoes

A 100g serving of fried green tomatoes provides:

• Calories: 216
• Protein: 3.68g
• Fat: 12.8g
• Carbohydrates: 21.8g
• Fiber: 1.3g
• Sugar: 1.58g
• Net Carbs: 20.5g (calculated by subtracting fiber from total carbs)

Health Considerations

The moderate GI and GL values make fried green tomatoes a reasonable option for those monitoring their blood glucose levels. However, it’s worth noting that the preparation method involves frying, which contributes to the relatively high fat content of 12.8g per 100g serving.

The dish is relatively low in fiber (1.3g) and sugar (1.58g), with most of the carbohydrates coming from the breading used in the preparation process. The net carbs of 20.5g are moderate and should be considered when planning meals, especially for those following lower-carb eating plans.

Serving Suggestions

To create a more balanced meal with fried green tomatoes:

• Pair with a protein source like grilled chicken or fish to slow digestion and further moderate blood sugar impact
• Add a side of non-starchy vegetables to increase the fiber content of your meal
• Consider a smaller portion if you’re strictly monitoring carbohydrate intake
• Try baking instead of frying for a lower-fat alternative

Bottom Line

Fried green tomatoes can be enjoyed as part of a balanced diet, even for those monitoring blood glucose levels. With a low GI of 38 and moderate GL of 7.79, they won’t cause dramatic blood sugar spikes when consumed in appropriate portions. However, be mindful of the fat content from the frying process and the moderate carbohydrate load, especially if you’re managing diabetes or following a lower-carb eating approach.