Glycemic Index of Lettuce Salad with Assorted Vegetables (No Dressing)
A fresh, crisp salad made with lettuce and assorted vegetables like tomatoes and carrots is not only a delicious addition to any meal but also a smart choice for those monitoring their blood sugar levels. Let’s explore the glycemic impact and nutritional benefits of this healthy dish.
Glycemic Information
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Glycemic Index (GI): 32 (Low)
Glycemic Load (GL): 0.99 (Very Low)
A mixed vegetable salad falls into the low glycemic index category, making it an excellent choice for steady blood sugar management. With a glycemic load of less than 1, it has minimal impact on blood glucose levels.
Nutritional Profile (per 100g serving)
- Calories: 24
- Protein: 1.07g
- Fat: 0.2g
- Carbohydrates: 4.58g
- Fiber: 1.5g
- Sugar: 1.9g
- Net Carbs: 3.08g
Health Benefits of Lettuce Salad with Mixed Vegetables
A simple vegetable salad packs numerous health benefits while having minimal impact on blood sugar:
- Low-Calorie Option: With just 24 calories per 100g serving, this salad is perfect for weight management.
- Rich in Fiber: The 1.5g of fiber contributes to digestive health and helps slow down carbohydrate absorption.
- Low in Fat: Contains only 0.2g of fat, making it heart-healthy.
- Nutrient-Dense: Provides essential vitamins and minerals from various vegetables while being low in calories.
- Blood Sugar Friendly: The very low glycemic load means minimal impact on blood glucose levels.
Best For
This salad is an excellent choice for:
- People with diabetes or prediabetes
- Those following a low-carb or ketogenic diet
- Anyone looking to manage their weight
- People focusing on heart health
Serving Suggestions
To maintain the low glycemic impact of your salad:
- Choose vinegar-based dressings over creamy, high-sugar options
- Add protein sources like grilled chicken, tuna, or chickpeas
- Include healthy fats such as olive oil, avocado, or nuts
- Boost flavor with herbs and spices rather than sugar-laden dressings
Conclusion
A fresh vegetable salad with no dressing is one of the most blood sugar-friendly foods you can eat. With its low glycemic index of 32 and extremely low glycemic load of 0.99, it’s an ideal choice for anyone monitoring their carbohydrate intake. Its impressive nutritional profile offers substantial health benefits while contributing minimal calories to your daily intake.
Remember that while this analysis is for salad without dressing, your choice of dressing can significantly impact the overall glycemic load and calorie content of your salad.