The glycemic index (GI) for asparagus is 15. Asparagus is a low GI food, which means that it has a minimal effect on blood sugar levels.
1. What is the glycemic index (GI)?
The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels.
Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.
The lower the GI of a specific food, the less it may affect your blood sugar levels. Here are the three GI ratings:
Low: 55 or less
High: 70 or above
Foods high in refined carbs and sugar are digested more quickly and often have a high GI, while foods high in protein, fat, or fiber typically have a low GI. Foods that contain no carbs are not assigned a GI and include meat, fish, poultry, nuts, seeds, herbs, spices, and oils.
Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone.
The glycemic index can not only help increase your awareness of what you’re putting on your plate but also enhance weight loss, decrease your blood sugar levels, and reduce your cholesterol.
Keep in mind that the glycemic index is different from the glycemic load (GL).
Unlike the GI, which doesn’t take into account the amount of food eaten, the GL factors in the number of carbs in a serving of a food to determine how it may affect blood sugar levels.
For this reason, it’s important to take both the glycemic index and glycemic load into consideration when selecting foods to help support healthy blood sugar levels.
2. Glycemic index of asparagus
Where a carbohydrate food falls on the glycemic index indicates how much it will raise your blood sugar. This is particularly important if you have diabetes, as your body’s ability to manage the amount of sugar in your blood is impaired. Although carbohydrate counting is a more effective way to plan meals and manage your glucose levels, the glycemic index can help you fine-tune your carb intake, reports the American Diabetes Association.
If a food has a low GI – less than 55 — it will affect your blood sugar less than a medium or high food will.
Asparagus is an excellent addition to any low-carb or ketogenic diet. Only a small portion of the carb content is from simple carbs (namely sugar), so it has little impact on blood sugar and a glycemic index (GI) of less than 15.
Asparagus also offers a healthy dose of dietary fiber, the indigestible carbs that help regulate digestion, blood sugar, and fat absorption in the body. Most of the fiber in asparagus is insoluble, meaning that it draws water from the intestines to soften stools and ease them from the digestive tract.
3. Health benefits of asparagus
Asparagus is a good source of folate, which lowers homocysteine, an amino acid that is linked to heart disease and stroke.
Meanwhile, the asparagus’ potassium helps to lower high blood pressure, while its fiber content reduces LDL cholesterol and the risk for high blood pressure, and heart disease, according to research published in the Journal of Chiropractic Medicine.
Plus, it contains flavonoids quercetin, isorhamnetin, and kaempferol, which also help to lower inflammation, as well as blood pressure, which damages the arteries and leads to heart disease.
If you want to add a couple of stalks into your dishes, try tossing chopped asparagus in frittatas, quiches, casseroles, and salads. You can also mix them in pasta dishes or soups. Or, you can try grilling or steaming them and adding a little drizzle of dressing.
Blood pressure control
Another benefit of eating enough fiber is that it helps regulate cholesterol. Too much cholesterol in your diet can cause and heart disease. The insoluble fiber in asparagus binds to any cholesterol in your digestive system and helps carry it out before you absorb it. Plus, the potassium in asparagus can help lower cholesterol and regulate your heartbeat.
Can help with weight loss
Asparagus is not only low in fat and calories (one cup of asparagus helps you lose just 32 calories), but it’s also high in soluble and insoluble fiber, making it a good choice if you’re trying to lose weight. Because the body digests fiber slowly, it helps you feel full between meals.
Fiber can definitely help you feel full, which is beneficial for weight loss. Plus, fiber can also aid with constipation, and research shows it can help lower cholesterol.
To maximize the calorie-burning potential of asparagus, combine asparagus with a hard-boiled egg: The combination of fiber-rich asparagus with egg protein will provide many health benefits. strong.
Readmore: Asparagus nutrition facts and health benefits that you should know