Tomatoes, Canned, Cooked – A Low Glycemic Option

When it comes to healthy eating and managing blood sugar levels, canned cooked tomatoes can be a versatile addition to your kitchen. This tomato product offers convenience without sacrificing nutritional benefits.

Glycemic Index and Glycemic Load

Canned cooked tomatoes have a Glycemic Index (GI) of 38, placing them in the low glycemic category. Foods with a GI under 55 are considered low glycemic options that help maintain stable blood sugar levels.

With an extremely low Glycemic Load of just 0.54, these tomatoes have minimal impact on blood glucose, making them an excellent choice for people monitoring their blood sugar, including those with diabetes or following low-carb diets.

Nutritional Profile (per 100g serving)

• Calories: 43
• Protein: 0.82g
• Fat: 3.04g
• Carbohydrates: 3.23g
• Fiber: 1.8g
• Sugar: 2.91g
• Net Carbs: 1.43g

Health Benefits

Canned cooked tomatoes are remarkably low in net carbs at just 1.43g per serving. They provide a good amount of fiber (1.8g) which helps slow digestion and prevent blood sugar spikes.

These tomatoes contain lycopene, an antioxidant that becomes more bioavailable through the cooking process. The canning and cooking actually enhance the nutritional value compared to raw tomatoes in some aspects.

How to Include in Your Diet

• Use as a base for low-glycemic pasta sauces
• Add to soups and stews for depth of flavor
• Include in egg dishes like frittatas
• Use in homemade pizza sauces on low-carb crusts
• Incorporate into bean dishes without significantly raising the glycemic load

Bottom Line

Canned cooked tomatoes offer convenience, nutrition, and excellent glycemic properties. Their low GI and GL values make them suitable for most dietary approaches focused on blood sugar management. The minimal net carbs combined with their rich flavor profile makes them an excellent pantry staple for health-conscious cooks.