Greens, Fresh, Cooked, with Added Fat – A Low Glycemic Option

Cooked fresh greens with added fat are not only delicious but also offer an excellent low-glycemic option for those monitoring their blood sugar levels. With a glycemic index of just 32, these nutrient-packed vegetables can be a valuable addition to a balanced diet.

Glycemic Information

Cooked greens with added fat have a glycemic index (GI) of 32, placing them firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic, making these greens an excellent choice for blood sugar management.

Even more impressive is their glycemic load of just 0.29 per 100g serving. Glycemic load takes into account both the quality and quantity of carbohydrates, and a value under 10 is considered low. This extremely low glycemic load means cooked greens will have minimal impact on blood glucose levels.

Nutritional Profile

A 100g serving of fresh, cooked greens with added fat provides:

• Calories: 58
• Protein: 2.89g
• Fat: 3.4g
• Carbohydrates: 5.02g
• Fiber: 4.1g
• Sugar: 0.72g
• Net Carbs: 0.92g

Health Benefits

The nutritional profile of cooked greens with added fat offers several health benefits:

• High Fiber Content: With 4.1g of fiber per serving, these greens provide nearly 15% of the daily recommended fiber intake, supporting digestive health and helping you feel full longer.
• Very Low Net Carbs: At just 0.92g of net carbs per serving, these greens are ideal for low-carb and ketogenic diets.
• Moderate Protein: The 2.89g of protein contributes to your daily protein needs while supporting muscle maintenance.
• Healthy Fats: The added fat (3.4g) helps with the absorption of fat-soluble vitamins found in greens.

Incorporating Into Your Diet

Cooked greens with added fat can be incorporated into your diet in numerous ways:

• Sauté spinach, kale, or collard greens with olive oil and garlic
• Add to omelets or frittatas for a nutrient-dense breakfast
• Use as a base for protein bowls with lean meats or plant-based proteins
• Serve as a side dish alongside your main meal
• Include in soups and stews for added nutrition

Bottom Line

Cooked fresh greens with added fat represent an excellent choice for those following a low-glycemic diet. Their minimal impact on blood sugar levels, combined with their impressive fiber content and low net carbs, makes them suitable for various dietary approaches, including diabetic-friendly, low-carb, and ketogenic diets.

By incorporating these nutritious greens into your meals regularly, you can enjoy their flavor while supporting stable blood sugar levels and overall health.