Lettuce, Wilted, with Bacon Dressing: A Low-Glycemic Side Dish

Wilted lettuce with bacon dressing is a classic side dish that combines fresh greens with a warm, savory dressing. This traditional recipe features lettuce that has been slightly wilted by a hot dressing made with bacon drippings, vinegar, and seasonings. Let’s explore its nutritional profile and glycemic impact.

Glycemic Index and Glycemic Load

Wilted lettuce with bacon dressing has a Glycemic Index (GI) of 32, which classifies it as a low-glycemic food. Foods with a GI below 55 are considered low-glycemic and typically cause a smaller, slower rise in blood glucose levels.

Even more impressive is its Glycemic Load (GL) of just 0.78. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates in a food. A GL below 10 is considered low, making this dish an excellent option for those monitoring their blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 84
• Protein: 2.77g
• Fat: 6.31g
• Carbohydrates: 3.44g
• Fiber: 1g
• Sugar: 0.66g
• Net Carbs: 2.44g

Why It’s Great for Low-Carb and Diabetic Diets

This wilted lettuce dish is particularly beneficial for those following low-carb or diabetic-friendly eating plans for several reasons:

• Minimal Impact on Blood Sugar: With its low GI and extremely low GL, this dish will have negligible effects on blood glucose levels.
• Low Net Carbs: At only 2.44g of net carbs per serving, it fits easily into most carbohydrate-restricted diets.
• Moderate Fat Content: The 6.31g of fat (primarily from the bacon dressing) provides satiety and flavor without excessive calories.
• Decent Fiber: The 1g of fiber contributes to digestive health and helps slow carbohydrate absorption.

Incorporating Into Your Diet

Wilted lettuce with bacon dressing makes an excellent side dish alongside protein-focused main courses. Its rich flavor profile means it pairs well with simpler proteins like grilled chicken or fish.

For those watching their fat intake, you can modify the recipe by using less bacon or opting for leaner cuts, though this will change the overall nutritional profile.

Bottom Line

Wilted lettuce with bacon dressing offers a flavorful way to enjoy greens with minimal glycemic impact. Its exceptionally low glycemic load of 0.78 makes it appropriate for most dietary approaches aimed at blood sugar management. While the fat content should be considered as part of your overall daily intake, the minimal carbohydrate impact makes this a smart choice for those monitoring their glycemic response to foods.