Greens, Fresh, Cooked, No Added Fat: A Low-Glycemic Nutrient Powerhouse

Are you looking for a nutritious, low-glycemic food to add to your diet? Fresh cooked greens without added fat are an excellent option that offers impressive nutritional benefits while having minimal impact on blood sugar levels.

Glycemic Index and Load

Fresh cooked greens have a glycemic index of 32, placing them firmly in the low GI category (foods with a GI under 55). This means they cause a gradual, modest rise in blood sugar levels rather than a rapid spike.

Even more impressive is their glycemic load of just 0.31. Glycemic load takes into account both the quality and quantity of carbohydrates, and anything under 10 is considered very low. This makes cooked greens an excellent choice for:

• People with diabetes or insulin resistance
• Those following low-carb or keto diets
• Anyone monitoring their blood sugar levels
• Weight management plans

Nutritional Profile (per 100g serving)

Cooked greens are a nutritional powerhouse with an impressive profile:

• Calories: 37
• Protein: 2.97g
• Fat: 0.97g
• Carbohydrates: 5.16g
• Fiber: 4.2g
• Sugar: 0.74g
• Net Carbs: 0.96g

Why Cooked Greens Are a Nutritional Superstar

The nutritional profile of cooked greens reveals several notable benefits:

High Fiber, Low Net Carbs

With 4.2g of fiber and only 0.96g of net carbs per serving, cooked greens provide substantial dietary fiber while contributing minimally to your carbohydrate intake. This high fiber-to-carb ratio is part of what gives them such a favorable glycemic impact.

Modest Protein Content

Despite being a plant food, cooked greens provide nearly 3g of protein per serving, making them a helpful addition to plant-based diets.

Low-Calorie Nutrient Source

At just 37 calories per 100g serving, cooked greens offer extraordinary nutritional density. They provide substantial nutrition without a significant caloric impact, making them ideal for weight management.

How to Incorporate Cooked Greens into Your Diet

There are countless ways to enjoy the benefits of cooked greens:

• As a simple side dish seasoned with lemon juice and herbs
• Added to soups and stews for additional nutrition
• Mixed into egg dishes like omelets or frittatas
• Incorporated into pasta dishes or grain bowls
• As a base for protein sources like grilled chicken or fish

Conclusion

Fresh cooked greens without added fat are a nutritional powerhouse with minimal glycemic impact. Their combination of high fiber, low net carbs, modest protein content, and minimal calories makes them an excellent addition to virtually any diet, especially for those concerned with blood sugar management or weight control.

Whether you’re managing diabetes, following a weight loss plan, or simply looking to improve your overall nutrition, incorporating more cooked greens into your meals is a simple yet powerful dietary strategy.