Lettuce, Arugula, Raw: A Low Glycemic Leafy Green

Arugula (also known as rocket) is a nutritious leafy green with a peppery flavor that adds a delightful kick to salads and various dishes. This vegetable not only enhances the taste of your meals but also offers impressive nutritional benefits while maintaining a low impact on blood sugar levels.

Glycemic Index and Load

Arugula has a glycemic index of 32, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic and are excellent choices for maintaining stable blood sugar levels.

Even more impressive is arugula’s glycemic load of just 0.66. With a GL below 1, this leafy green has a minimal impact on blood glucose, making it an excellent choice for:

• People with diabetes
• Those following a low-carb diet
• Anyone monitoring their blood sugar levels
• Individuals seeking to lose weight

Nutritional Profile (per 100g serving)

Raw arugula offers an impressive nutritional profile with minimal calories:

• Calories: 25
• Protein: 2.58g
• Fat: 0.66g
• Carbohydrates: 3.65g
• Fiber: 1.6g
• Sugar: 2.05g
• Net Carbs: 2.05g

Health Benefits of Arugula

The nutritional composition of arugula offers several health advantages:

Low in Calories, High in Nutrients: With just 25 calories per 100g serving, arugula provides substantial nutrition without adding significant calories to your diet.

Good Source of Plant Protein: Containing 2.58g of protein per serving, arugula helps contribute to your daily protein needs.

Fiber-Rich: With 1.6g of fiber per serving, arugula supports digestive health and helps create a feeling of fullness.

Minimal Impact on Blood Sugar: The combination of low carbohydrate content (3.65g) and fiber makes arugula an excellent choice for glycemic control.

Ways to Include Arugula in Your Diet

• Add to salads for a peppery flavor boost
• Use as a pizza topping (add after baking)
• Incorporate into sandwiches and wraps
• Blend into smoothies for added nutrients
• Make arugula pesto as an alternative to traditional basil pesto
• Use as a bed for grilled proteins

Conclusion

Arugula is an excellent addition to a balanced diet, especially for those concerned with glycemic impact. Its low glycemic index and minimal glycemic load make it an ideal choice for blood sugar management, while its nutrient density provides valuable vitamins and minerals. Consider adding this versatile leafy green to your regular meal rotation for both its distinctive flavor and health benefits.