Seaweed, Dried: A Low-Glycemic Nutritional Powerhouse

Dried seaweed is not only a staple in Asian cuisine but also a nutritional treasure with impressive health benefits and a favorable glycemic profile. Let’s dive into what makes this sea vegetable a worthy addition to your diet.

Glycemic Information

Dried seaweed has a glycemic index (GI) of 32, placing it firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic, making dried seaweed an excellent choice for those monitoring blood sugar levels.

The glycemic load (GL) is 14.98 per 100g serving. While this is in the medium range, portion control can easily keep the glycemic impact manageable in a balanced meal plan.

Nutritional Profile per 100g

• Calories: 298
• Protein: 31.8g
• Fat: 4.01g
• Carbohydrates: 52.4g
• Fiber: 5.6g
• Sugar: 3.04g
• Net Carbs: 46.8g

Health Benefits of Dried Seaweed

Exceptional Protein Content

With nearly 32g of protein per 100g serving, dried seaweed offers an impressive amount of plant-based protein. This makes it particularly valuable for vegetarians and vegans looking to boost their protein intake from non-animal sources.

Fiber-Rich for Digestive Health

The 5.6g of fiber contributes to digestive health, helps maintain satiety, and supports the beneficial bacteria in your gut. This fiber content also helps moderate the absorption of carbohydrates, contributing to its lower glycemic impact.

Low in Fat

At just 4.01g of fat per 100g, dried seaweed is a low-fat food option that can be incorporated into various dietary patterns, including low-fat diets.

Incorporating Dried Seaweed Into Your Diet

• Use as a wrap for rice or vegetables instead of tortillas
• Crumble over salads for a mineral boost
• Add to soups for flavor and nutrition
• Mix into rice dishes for added minerals and umami taste
• Enjoy as a low-calorie snack on its own

Considerations for Blood Sugar Management

Despite its moderate glycemic load, dried seaweed can be an excellent addition to a blood sugar-friendly diet due to its high protein content and presence of fiber, both of which help moderate blood glucose response. The low sugar content (just 3.04g per 100g) also contributes to its suitability for those managing diabetes or insulin resistance.

Conclusion

Dried seaweed offers an impressive nutritional profile with a low glycemic index, making it a valuable addition to health-conscious diets, especially for those monitoring blood glucose levels. Its exceptional protein content and moderate fiber levels further enhance its nutritional value, supporting overall health while helping to maintain stable blood sugar levels.

Remember that portion size matters when considering glycemic load, so incorporate dried seaweed as part of a balanced meal plan for optimal health benefits.