Spinach, Creamed: A Low Glycemic Option for Blood Sugar Management

Creamed spinach is a delicious side dish that combines the nutritional benefits of spinach with a creamy, satisfying texture. This classic preparation not only enhances the flavor of spinach but also offers a relatively low impact on blood sugar levels when consumed in moderate portions.

Glycemic Index and Load

With a Glycemic Index (GI) of 27.9, creamed spinach falls into the low GI category (55 or less), making it a suitable option for those monitoring their blood sugar levels. Foods with a low GI release glucose more slowly into the bloodstream, helping to prevent rapid spikes in blood sugar.

The Glycemic Load (GL) is merely 1.37 per 100g serving, which is considered very low. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate indication of how a food affects blood sugar levels. A GL under 10 is considered low.

Nutritional Profile (per 100g serving)

• Calories: 90
• Protein: 2.39g
• Fat: 6.09g
• Carbohydrate: 6.11g
• Fiber: 1.2g
• Sugar: 0.76g
• Net Carbs: 4.91g

Benefits for Blood Sugar Management

Creamed spinach’s low glycemic impact makes it an excellent choice for individuals with diabetes or those following low-carb diets. The moderate fat content (from the cream) helps slow down digestion, further reducing the impact on blood glucose levels.

The fiber content, while not extremely high at 1.2g per 100g, still contributes to a slower release of sugars into the bloodstream and improved digestive health.

Incorporating Creamed Spinach into Your Diet

This nutritious side dish pairs well with lean proteins like grilled chicken or fish. For those concerned about the fat content, consider these modifications:

• Use low-fat cream or Greek yogurt as a substitute for heavy cream
• Add extra spinach to increase the nutrient density while diluting the calories from the cream
• Season with garlic and nutmeg instead of salt to enhance flavor without adding sodium

Portion Considerations

While creamed spinach has a low glycemic impact, portion control is still important due to its calorie and fat content. The standard 100g serving provides a good balance of nutrients without excessive calories.

Bottom Line

Creamed spinach, with its low glycemic index and load, makes a nutritious addition to a balanced diet, especially for those monitoring their blood sugar levels. Its combination of low net carbs, moderate fat, and beneficial nutrients makes it a smart choice when seeking satisfying side dishes that won’t cause significant blood sugar fluctuations.