Seven-Layer Salad: A Low-Glycemic Delight
Looking for a delicious salad that won’t spike your blood sugar? Seven-layer salad is a perfect choice! This colorful and nutrient-packed dish combines layers of lettuce, onion, celery, green pepper, peas, mayonnaise, cheese, eggs, and/or bacon to create a meal that’s both satisfying and diabetes-friendly.
Glycemic Impact
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With a glycemic index of 32, seven-layer salad falls into the low GI category, making it an excellent option for those monitoring their blood glucose levels. Foods with a glycemic index below 55 are considered low GI and cause a slower, more gradual rise in blood sugar.
Even better, this salad has a glycemic load of just 1.47, which is extremely low. 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 levels.
Nutritional Breakdown (per 100g serving)
- Calories: 229
- Protein: 4.7g
- Fat: 20.7g
- Carbohydrates: 5.79g
- Fiber: 1.2g
- Sugar: 3.19g
- Net Carbs: 4.59g
Health Benefits
Seven-layer salad offers numerous health advantages beyond its low glycemic impact:
- Low in carbohydrates: With only 5.79g of carbohydrates per serving, it’s an excellent choice for those following low-carb diets.
- Good source of protein: The 4.7g of protein helps promote satiety and muscle maintenance.
- Contains dietary fiber: The 1.2g of fiber contributes to digestive health and helps slow down carbohydrate absorption.
Perfect For
This seven-layer salad is ideal for:
- People with diabetes or insulin resistance
- Those following low-carb or ketogenic diets
- Anyone looking to manage their blood sugar levels
- Individuals seeking satisfying yet nutritious meal options
Serving Suggestions
While delicious on its own, you can enhance this salad by:
- Serving it as a main dish for lunch
- Offering it as a side with a lean protein source
- Preparing it for potlucks or family gatherings
- Making it ahead for convenient meal prep
Remember that the overall glycemic impact of your meal depends on everything you consume together. Pairing this low-GI salad with other low-glycemic foods will help maintain stable blood sugar levels throughout the day.
Bottom Line
Seven-layer salad is a nutritious, low-glycemic option that offers plenty of flavor without the blood sugar spike. With its impressive nutritional profile, it’s a smart choice for anyone looking to enjoy a satisfying meal while keeping their glycemic response in check.