Lettuce Salad with Cheese, Tomato and/or Carrots: A Low-Glycemic Option
Looking for a nutritious, low-glycemic meal option? A fresh lettuce salad with cheese, tomato, and carrots might be just what you need. This versatile dish offers excellent nutritional value while keeping your blood sugar levels steady.
Glycemic Index and Load
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With a Glycemic Index (GI) of 32, this salad falls well within the low GI category (foods with GI below 55). More importantly, it has an incredibly low Glycemic Load of just 0.96 – meaning it will have minimal impact on your blood glucose levels.
Nutritional Breakdown
Per 100g serving, this salad provides:
- Calories: 91
- Protein: 4.94g
- Fat: 6.08g
- Total Carbohydrates: 4.2g
- Fiber: 1.2g
- Sugar: 1.63g
- Net Carbs: 3g
Why This Salad Works for Blood Sugar Management
The balanced profile of this salad makes it an excellent choice for those monitoring their glycemic response. The combination of fiber from vegetables and protein from cheese helps slow down carbohydrate digestion, preventing blood sugar spikes.
Versatility and Health Benefits
This basic salad template offers remarkable flexibility. You can customize it with additional low-glycemic vegetables while still maintaining its blood sugar-friendly profile. The combination of vegetables provides essential vitamins, minerals, and antioxidants, while the cheese adds calcium and protein.
Serving Suggestions
- Keep it glycemic-friendly by using olive oil and vinegar instead of sugary dressings
- Add nuts or seeds for extra protein and healthy fats
- Pair with a small serving of lean protein for a complete meal
- Consider adding avocado for healthy monounsaturated fats
Bottom Line
This simple lettuce salad with cheese, tomato and/or carrots provides excellent nutrition with minimal glycemic impact, making it an ideal choice for anyone following a low-glycemic diet or managing blood sugar concerns. At just 91 calories and 3g net carbs per 100g serving, it’s also suitable for various dietary approaches including low-carb eating plans.
Remember that adding dressing will alter the nutritional profile, so choose wisely if you’re strictly monitoring your glycemic response or calorie intake.