Mustard Greens: A Low Glycemic Powerhouse Vegetable

Mustard greens are not only a flavorful addition to your meals but also a nutritional powerhouse with an impressive glycemic profile. These leafy greens can be an excellent choice for those monitoring their blood sugar levels.

Glycemic Information

Mustard greens have a Glycemic Index (GI) of 32, which places them firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic and are generally preferred for stable blood sugar management.

Even more impressive is their Glycemic Load (GL) of just 0.52. This extremely low GL means that consuming a standard serving of cooked mustard greens has minimal impact on blood glucose levels, making them an excellent choice for diabetics or anyone following a low-glycemic diet.

Nutritional Profile of Cooked Mustard Greens (100g serving)

• Calories: 29
• Protein: 3.07g
• Fat: 0.45g
• Carbohydrate: 5.01g
• Fiber: 3.4g
• Sugar: 1.42g
• Net Carbs: 1.61g

Health Benefits

The nutritional profile of mustard greens offers several health benefits:

• High Fiber Content: With 3.4g of fiber per 100g serving, mustard greens can help promote digestive health and contribute to feeling full longer.
• Low in Calories: At only 29 calories per 100g serving, mustard greens are an excellent choice for weight management.
• Good Protein Source: For a vegetable, mustard greens provide a respectable amount of protein (3.07g per serving).
• Minimal Net Carbs: With just 1.61g of net carbs, these greens are suitable for low-carb and ketogenic diets.

How to Include Mustard Greens in Your Diet

Mustard greens have a distinctive peppery flavor that adds character to many dishes. Here are some ways to incorporate them into your meals:

• Sauté them with garlic and olive oil as a simple side dish
• Add them to soups and stews for extra nutrition
• Include them in stir-fries with other vegetables
• Mix them into a green smoothie for a nutritional boost
• Use them as a low-glycemic alternative to higher GI vegetables in salads

Conclusion

Mustard greens are an excellent addition to a low-glycemic diet. Their minimal impact on blood sugar levels, combined with their impressive nutritional profile, makes them a smart choice for anyone looking to maintain stable glucose levels while enjoying flavorful, nutrient-dense foods. Whether you’re managing diabetes, following a low-carb eating plan, or simply looking to improve your overall health, cooked mustard greens deserve a place on your plate.