Homemade Red Salsa: A Low Glycemic Condiment

Homemade red salsa is not only a flavorful addition to your meals but also a smart choice for those monitoring their blood sugar levels. With its vibrant taste and nutritional benefits, this Mexican-inspired condiment deserves a spot in your low-glycemic diet plan.

Glycemic Index and Glycemic Load

Homemade red salsa has a Glycemic Index (GI) of 38, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making salsa an excellent choice for maintaining stable blood sugar levels.

Even more impressive is its Glycemic Load (GL) of just 1.88 per 100g serving. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making salsa an ideal condiment for those managing diabetes or following a low-glycemic diet.

Nutritional Breakdown

A 100g serving of homemade red salsa contains:

• Calories: 34
• Protein: 1.44g
• Fat: 0.19g
• Carbohydrates: 6.74g
• Fiber: 1.8g
• Sugar: 3.81g
• Net Carbs: 4.94g

Why Homemade Red Salsa Is Great for Low-Glycemic Diets

The low calorie and fat content make homemade red salsa an excellent choice for weight management. With only 34 calories per 100g serving and a minimal 0.19g of fat, it adds flavor without significantly increasing your caloric intake.

The fiber content (1.8g per serving) helps slow down the absorption of sugars, contributing to its low glycemic impact. This dietary fiber also supports digestive health and helps maintain feelings of fullness.

Incorporating Salsa Into Your Low-Glycemic Diet

Homemade red salsa is incredibly versatile and can enhance various dishes while keeping your glycemic load in check:

• Use as a dip with low-GI vegetables instead of chips
• Top grilled chicken or fish for added flavor
• Mix into scrambled eggs for a Mexican-inspired breakfast
• Use as a dressing for salads instead of high-sugar alternatives
• Incorporate into soups and stews for depth of flavor

Homemade vs. Store-Bought Salsa

Making your own salsa allows you to control the ingredients, particularly the sugar content. Many commercial salsas contain added sugars that can increase the glycemic impact. By preparing it at home, you can ensure it remains truly low-glycemic while customizing the flavor to your preference.

Conclusion

With its low glycemic index of 38 and minimal glycemic load of 1.88, homemade red salsa is an excellent addition to any low-glycemic eating plan. Its nutritional profile makes it a smart choice for adding flavor without disrupting blood sugar levels. Enjoy this versatile condiment as part of your balanced approach to low-glycemic eating.