Tomatoes, Canned, Reduced Sodium, Cooked: A Low-Glycemic Pantry Staple
Canned tomatoes are a versatile ingredient that appears in countless recipes across various cuisines. The reduced sodium version offers all the convenience with less health concerns. Let’s explore the glycemic impact and nutritional profile of this kitchen essential.
Glycemic Index and Load
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Canned, reduced sodium, cooked tomatoes have a glycemic index (GI) of 38, placing them firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic and generally cause a slower, more gradual rise in blood sugar levels.
Even more impressive is the glycemic load (GL) of just 0.6. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making these tomatoes an excellent choice for blood sugar management.
Nutritional Profile per 100g Serving
- Calories: 39
- Protein: 0.78g
- Fat: 2.8g
- Carbohydrate: 3.37g
- Fiber: 1.8g
- Sugar: 2.48g
- Net Carbs: 1.57g
Benefits for Blood Sugar Management
With such a low glycemic load and minimal net carbs (just 1.57g per serving), canned, reduced sodium, cooked tomatoes are an excellent option for those monitoring their blood sugar levels, including people with diabetes or those following low-carb diets.
The 1.8g of fiber per serving also contributes to slower digestion and better blood sugar control. Additionally, the reduced sodium content makes these tomatoes a heart-healthy choice compared to regular canned varieties.
Incorporating into Your Diet
These versatile tomatoes can be used in countless ways:
- As a base for homemade pasta sauces
- In soups and stews
- Added to casseroles
- As part of a low-glycemic chili recipe
- In egg dishes like frittatas or shakshuka
The Bottom Line
Canned, reduced sodium, cooked tomatoes offer convenience without compromising your glycemic health goals. Their low GI and GL values, combined with modest calorie content and beneficial fiber, make them an excellent pantry staple for those mindful of blood sugar management.
By choosing the reduced sodium variety, you’re also taking a positive step toward heart health while enjoying the rich umami flavor that tomatoes bring to your meals.