Greens, NS as to Form, Cooked: A Low-GI Nutritional Powerhouse
Cooked greens are a versatile and nutritious addition to any diet, especially for those monitoring their blood sugar levels. Let’s explore why these leafy vegetables deserve a place on your plate.
Glycemic Impact
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With a Glycemic Index (GI) of 32, cooked greens fall well within the low-GI category, making them an excellent choice for maintaining steady blood sugar levels. Their remarkably low Glycemic Load of just 0.29 means they have minimal impact on blood glucose, even when consumed in larger portions.
Nutritional Profile (per 100g serving)
Cooked greens offer an impressive nutritional package:
- Calories: 58
- Protein: 2.89g
- Fat: 3.4g
- Total Carbohydrates: 5.02g
- Fiber: 4.1g
- Sugar: 0.72g
- Net Carbs: 0.92g
Why Cooked Greens Are Beneficial
Fiber-Rich: With 4.1g of fiber per serving, cooked greens provide approximately 15% of your daily fiber needs in just one portion. This high fiber content contributes to their low glycemic impact and promotes digestive health.
Low in Net Carbs: At less than 1g of net carbs per serving, cooked greens are perfect for low-carb and ketogenic diets while still providing essential nutrients.
Nutrient Density: Despite their low calorie count, greens deliver significant nutritional value, making them an efficient addition to any meal.
Incorporating Cooked Greens Into Your Diet
- Serve as a side dish with lean protein for a balanced, low-GI meal
- Add to soups and stews for extra nutrition without significantly impacting the glycemic load
- Mix into egg dishes for a nutrient boost at breakfast
- Include in stir-fries with other low-GI vegetables and proteins
Bottom Line
Cooked greens represent one of the best food choices for those monitoring blood sugar levels or following low-carb diets. Their exceptional nutritional profile, combined with minimal glycemic impact, makes them an ideal foundation for health-conscious meal planning. The substantial fiber content and low net carbs further enhance their value as a regular dietary component.
Whether you’re managing diabetes, working toward weight loss, or simply focusing on healthier eating, cooked greens deserve a prominent place in your meal rotation.