Mushrooms, Fresh, Cooked (No Added Fat) – A Low Glycemic Option
Mushrooms are not only delicious and versatile in cooking, but they also offer a fantastic low glycemic option for those monitoring their blood sugar levels. Let’s explore the nutritional profile and benefits of fresh cooked mushrooms prepared without added fat.
Glycemic Index and Load
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Cooked mushrooms have a glycemic index of 32, placing them firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic and are ideal for maintaining stable blood sugar levels.
Even more impressive is their glycemic load of just 0.94. The glycemic load takes into account both the quality and quantity of carbohydrates, and anything under 10 is considered extremely low. This makes mushrooms an excellent choice for diabetics and anyone following a low-glycemic diet.
Nutritional Profile (Per 100g Serving)
- Calories: 39
- Protein: 3.61g
- Fat: 0.43g
- Carbohydrates: 5.15g
- Fiber: 2.2g
- Sugar: 2.47g
- Net Carbs: 2.95g
Why Mushrooms Are Great for Low Glycemic Diets
The combination of low calories, minimal fat, and modest carbohydrate content makes mushrooms an ideal food for various dietary needs. With only 2.95g of net carbs per 100g serving, they can easily fit into low-carb and ketogenic diet plans.
The 2.2g of fiber helps slow down carbohydrate digestion, contributing to their low glycemic impact. Additionally, the 3.61g of protein provides satiety, making mushrooms a filling food despite their low calorie count.
Cooking Tips
When preparing mushrooms without added fat, consider these methods:
- Steam or microwave them for a super low-calorie option
- Use vegetable broth instead of oil for sautéing
- Grill or roast them with just a light spray of oil
- Add them to soups, stews, or casseroles for extra flavor and nutrition
Health Benefits Beyond Glycemic Control
Beyond being a low-glycemic food, mushrooms offer numerous health benefits:
- Rich in B vitamins, particularly riboflavin and niacin
- Good source of selenium, copper, and potassium
- Contain immune-boosting compounds such as beta-glucans
- Provide vitamin D (especially if sun-exposed before cooking)
Conclusion
With their low glycemic index, minimal glycemic load, and impressive nutritional profile, cooked mushrooms without added fat deserve a regular place in a blood sugar-conscious diet. They’re not just low in calories and carbs, but also packed with nutrients and flavor, making them a smart addition to meals for anyone monitoring their glycemic response.
Add more mushrooms to your diet and enjoy their culinary versatility while benefiting from their gentle impact on your blood glucose levels!