Spinach, Fresh, Cooked, No Added Fat: A Low-Glycemic Leafy Green Powerhouse

Spinach is one of nature’s most nutritious vegetables, packed with vitamins and minerals while remaining exceptionally low in calories and carbohydrates. Let’s explore this versatile leafy green and its impressive glycemic profile.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 32 – Spinach falls into the low glycemic index category, making it an excellent choice for those monitoring blood sugar levels.

Glycemic Load (GL): 0.38 – With its minimal impact on blood glucose, cooked spinach has an extremely low glycemic load, making it suitable for diabetic diets and low-carb nutritional plans.

Nutritional Profile (per 100g serving)

• Calories: 33 kcal
• Protein: 3.41g
• Fat: 0.7g
• Carbohydrates: 3.1g
• Fiber: 1.9g
• Sugar: 0.49g
• Net Carbs: 1.2g

Why Spinach Is a Glycemic-Friendly Food

Spinach stands out as an ideal food for blood sugar management. With only 3.1g of total carbohydrates per 100g serving and a substantial 1.9g of fiber, it provides a net carb content of just 1.2g. This nutrient density combined with minimal carbohydrate impact makes spinach perfect for:

• People with diabetes or insulin resistance
• Those following ketogenic or low-carb diets
• Anyone seeking to maintain stable blood glucose levels

Health Benefits Beyond Glycemic Impact

Cooked spinach offers impressive nutritional value beyond its favorable glycemic profile:

• Rich source of vitamins A, C, K, and folate
• Contains important minerals including iron, calcium, and magnesium
• Provides antioxidants like lutein and zeaxanthin for eye health
• Offers anti-inflammatory benefits
• Supports heart health and immune function

How to Include Spinach in Your Diet

Maximize the nutritional and glycemic benefits of spinach with these serving suggestions:

• Add to omelets or scrambled eggs for a nutrient-packed breakfast
• Incorporate into smoothies for an undetectable nutrition boost
• Use as a base for salads topped with healthy proteins and fats
• Sauté with garlic and olive oil as a simple side dish
• Stir into soups, stews, and curries for added nutrients

The Bottom Line

With its low glycemic index of 32, negligible glycemic load of 0.38, and impressive nutritional profile, cooked spinach is an excellent addition to any health-conscious eating plan. Its minimal impact on blood sugar, combined with high nutritional density, makes it particularly valuable for those managing diabetes or seeking to optimize metabolic health.