Sun-Dried Tomatoes: A Flavorful Low-Glycemic Option

Sun-dried tomatoes are a concentrated form of fresh tomatoes, offering an intensely sweet and tangy flavor that enhances countless dishes. But beyond their delicious taste, these Mediterranean staples offer a surprisingly favorable glycemic profile along with impressive nutritional benefits.

Glycemic Information

Sun-dried tomatoes have a glycemic index (GI) of 38, placing them firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic, making sun-dried tomatoes a good choice for those monitoring blood sugar levels.

The glycemic load (GL) is 16.53 per 100g serving. While this falls in the medium range, it’s important to remember that typical serving sizes for sun-dried tomatoes are much smaller than 100g, often just 10-20g as a flavor enhancer, which would result in a very low GL per serving.

Nutritional Profile

A 100g serving of sun-dried tomatoes provides:

• Calories: 258
• Protein: 14.1g
• Fat: 2.97g
• Carbohydrates: 55.8g
• Fiber: 12.3g
• Sugar: 37.6g
• Net Carbs: 43.5g

Health Benefits

Rich in Fiber

With 12.3g of fiber per 100g serving, sun-dried tomatoes provide approximately 44% of the recommended daily intake for fiber. This high fiber content helps slow down digestion and the absorption of sugars, contributing to their lower glycemic impact.

Good Source of Protein

Surprisingly, sun-dried tomatoes contain 14.1g of protein per 100g, making them an excellent plant-based protein source. This protein content helps balance the carbohydrates and further moderates their effect on blood sugar.

Concentrated Nutrients

The drying process concentrates the nutrients found in fresh tomatoes, making sun-dried tomatoes particularly rich in:

• Lycopene (an antioxidant linked to reduced risk of certain cancers and heart disease)
• Vitamin C
• Potassium
• Iron
• Vitamin K

Portion Control Is Key

Despite their low GI value, sun-dried tomatoes contain 37.6g of natural sugars per 100g. The good news is that these tomatoes are typically consumed in small amounts as a flavor enhancer rather than as a main dish, making their actual glycemic impact quite minimal in typical usage.

Incorporating Sun-Dried Tomatoes Into Your Diet

These flavorful gems can enhance meals while adding minimal glycemic impact:

• Add to salads for a burst of flavor
• Mix into whole grain pasta dishes
• Blend into hummus or other dips
• Include in omelets or frittatas
• Add to homemade whole grain bread or savory muffins
• Use as a pizza topping

Bottom Line

Sun-dried tomatoes offer a potent flavor boost with a relatively low glycemic impact. Their combination of low GI, good protein content, and high fiber makes them a smart addition to a blood-sugar conscious diet. As with any food containing sugars, portion control remains important, but the typical serving sizes used in cooking mean you can enjoy their rich flavor without significant glycemic concerns.