Tomatoes, Fresh, Cooked: A Low Glycemic Index Superfood

Cooked fresh tomatoes are not only a versatile and delicious addition to countless recipes but also offer impressive nutritional benefits with a relatively low impact on blood sugar levels. Let’s explore why these ruby-red gems deserve a place in your balanced diet.

Glycemic Index and Glycemic Load

Cooked fresh tomatoes have a Glycemic Index (GI) of 38, placing them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options that cause a slower, more gradual rise in blood glucose levels.

Even more impressive is their Glycemic Load (GL) of just 1.22. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving. With a GL under 10, cooked tomatoes make an excellent choice for anyone monitoring their blood sugar levels, including people with diabetes or those following low-carb eating plans.

Nutritional Profile per 100g Serving

Cooked tomatoes offer a wealth of nutrients in a modest calorie package:

• Calories: 50
• Protein: 1.08g
• Fat: 3.42g
• Carbohydrates: 4.71g
• Fiber: 1.5g
• Sugar: 3.19g
• Net Carbs: 3.21g

Health Benefits of Cooked Tomatoes

The nutritional profile of cooked tomatoes reveals several health advantages:

• Low Net Carbs: With only 3.21g of net carbs per serving, cooked tomatoes align well with low-carb dietary approaches.
• Good Fiber Content: The 1.5g of fiber helps slow sugar absorption, supports digestive health, and contributes to a feeling of fullness.
• Increased Lycopene: Cooking tomatoes actually increases the bioavailability of lycopene, a powerful antioxidant linked to reduced risk of heart disease and certain cancers.
• Balanced Macronutrients: The combination of protein, fat, and carbohydrates makes cooked tomatoes a nutritionally balanced food.

Incorporating Cooked Tomatoes Into Your Diet

The versatility of cooked tomatoes makes them easy to include in your meals:

• Use them as a base for low-glycemic sauces and soups
• Add them to eggs or omelets for a nutrient boost
• Combine with other low-GI vegetables in stews
• Serve alongside lean proteins for a balanced meal
• Include in Mediterranean-inspired dishes with olive oil and herbs

Bottom Line

Cooked fresh tomatoes represent an excellent choice for those monitoring their glycemic response. With their low GI of 38, minimal GL of 1.22, and impressive nutritional profile, they provide numerous health benefits without causing problematic blood sugar spikes. Their versatility in cooking makes them a convenient and delicious addition to a balanced, blood-sugar-friendly diet.

Whether you’re managing diabetes, following a low-carb eating plan, or simply pursuing healthier food choices, cooked tomatoes deserve consideration as a regular component of your meals.