Spinach, Canned, Cooked with Added Fat: A Low Glycemic Option
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Spinach is a nutritional powerhouse that deserves a place in any health-conscious diet. Today, we’re examining canned spinach that has been cooked with added fat – a convenient pantry staple that offers surprising glycemic benefits.
Glycemic Profile
With a Glycemic Index (GI) of 32, canned spinach falls comfortably within the low glycemic category. Foods with a GI below 55 are considered low glycemic options, making this a suitable choice for those monitoring blood sugar levels.
Even more impressive is its Glycemic Load (GL) of just 0.32. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood glucose. A GL under 10 is considered low, making canned spinach an exceptional choice for blood sugar management.
Nutritional Breakdown (Per 100g Serving)
- Calories: 45
- Protein: 2.74g
- Fat: 3.04g
- Total Carbohydrates: 3.31g
- Fiber: 2.3g
- Sugar: 0.39g
- Net Carbs: 1.01g
Why Canned Spinach Shines
The nutritional profile of this canned spinach variety makes it an excellent choice for various dietary approaches:
- Low in Net Carbs: With just 1.01g of net carbs per serving, it’s perfect for low-carb and ketogenic diets.
- High in Fiber: Containing 2.3g of fiber per 100g serving, it promotes digestive health and helps with blood sugar regulation.
- Minimal Sugar Impact: Only 0.39g of sugar means minimal impact on blood glucose levels.
- Moderate Fat Content: The 3.04g of fat helps slow digestion and absorption of the carbohydrates, further reducing glycemic impact.
Incorporating Canned Spinach Into Your Diet
Despite being a convenient processed food, canned spinach with added fat maintains a favorable glycemic profile. Its versatility makes it easy to include in various dishes:
- Add to omelets or scrambled eggs for a nutrient-rich breakfast
- Stir into soups and stews for added nutrients
- Mix with ricotta for a low-carb spinach dip
- Use as a side dish with a protein source for a balanced meal
Bottom Line
Canned spinach cooked with added fat is not only a convenient pantry staple but also a glycemically friendly food choice. With its low GI, minimal GL, high fiber, and moderate fat content, it’s an excellent option for those managing blood sugar levels, following low-carb diets, or simply looking to make healthier food choices.
Remember that while the added fat contributes to its calorie content, it also helps moderate the glycemic response, making this a balanced option for many dietary needs.