Asparagus Glycemic Index: Health Benefits
Science-based and reviewed
Asparagus, Asparagus Officinalis, is a member of the lily family and is a well-known vegetable that is available in white, green, and purple varieties. Asparagus can be consumed raw or cooked and is often included in soups, stews, and salads.
This article will explore how asparagus may impact blood sugar levels and the health benefits of including this vegetable in your diet.
Glycemic Index Table
The glycemic index for asparagus is 15, which is considered to be in the low glycemic index range.¹ This rating means that eating asparagus will not cause rapid spikes in blood sugar levels and is a great option for those looking to maintain stable blood sugar levels.
The fiber content in asparagus also slows down the absorption of nutrients, allowing this vegetable to have one of the lowest glycemic index ratings available. Asparagus also increases the output of insulin, a hormone that helps with the body’s absorption of glucose.²
The below glycemic index and glycemic load data is for 100 grams of raw asparagus: ¹ ³
Glycemic Index
15
Serving Size
100g
Carbohydrate* per Serving (g)
3.8 g
GL per Serving
1.00
Nutritional Facts
Asparagus contains few calories and is packed with vital vitamins, minerals, and antioxidants. In addition to the nutrient profile below, asparagus also contains minimal amounts of iron, zinc, and riboflavin. Asparagus also contains a rich amount of folate, which is a nutrient important for healthy pregnancies and vital body processes.
The nutritional information below is for 100 g of raw asparagus.³
Calories
84.65 kcal
Carbs
6.38 g
Protein
2.7 g
Fiber
1.83 g
Cholesterol
10.35 mg
Vitamins
A (38 µg), B12 (0.04 µg), B6 (0.09 mg), C (6.08 mg), D (2.75 IU), Beta Carotene (449 µg), Folate (52 µg)
Sodium
162.15 mg
Total Fat
0.12 g
Is Asparagus Good for Weight Loss?
Currently, no studies have tested the impacts of asparagus on weight loss. However, asparagus is extremely low in calories and is 94% water. Research does suggest that consuming low-calorie, water-rich foods is associated with weight loss.²² ²³
Asparagus is also rich in fiber, which has been linked to weight loss.²⁴ The human body digests fiber slowly, making you feel fuller between meals.
If you are looking for ways to incorporate asparagus into your meals, here are some ideas to try out:
- Add it into an omelet or frittata with other veggies
- Place asparagus spears on a grill and coat with olive oil
- Add asparagus to any soup or stew
Is Asparagus Safe for People Living with Diabetes?
One of the best benefits of asparagus is that it can help control blood sugar levels. People with type 1 diabetes and type 2 diabetes can enjoy this vegetable without worrying about blood sugar spikes. However, asparagus is rarely eaten alone. Pair this vegetable with a lean protein and healthy fat to further slow the digestive process and prevent blood sugar spikes.
Those living with diabetes also need to be mindful of portion sizes of asparagus, given its high fiber content. Consuming too much fiber can lead to unpleasant symptoms such as bloating, gas, abdominal discomfort, and even diarrhea. These symptoms are more likely to occur when there is a sudden and significant increase in fiber intake rather than when fiber is consumed in moderation.
Allergies
Asparagus allergies are extremely rare; however, they can occur. Aspa o 1 is the key allergen associated with an allergy to asparagus. Asa o 1 is a Lipid Transfer Protein (LTP) that causes symptoms of indigestion when consuming cooked asparagus. Asparagus may also cause contact dermatitis rashes.
Symptoms of an asparagus allergy can include itchiness of the mouth, lips, or throat, swelling, and redness. In severe cases, allergic reactions can cause hives, difficulty breathing, and anaphylaxis. Please consult a healthcare professional if you suspect an allergy, sensitivity, or intolerance to asparagus.
FAQs
What is Glycemic Index?
The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.
What is Glycemic Load?
Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.
Does Asparagus Spike Insulin?
There is currently no scientific evidence to suggest that asparagus spikes insulin levels. In fact, asparagus is a low glycemic index vegetable, meaning it has a minimal impact on blood sugar levels. Asparagus is also a good source of fiber, which can help regulate blood sugar levels. Therefore, it is unlikely that asparagus would cause a significant increase in insulin levels.
Is Asparagus Low Glycemic?
Yes, asparagus is considered a low glycemic food as it has a glycemic index of 15.
Can People Living with Diabetes Eat Asparagus?
Yes, people living with diabetes can eat asparagus as it is a low-carbohydrate vegetable that is rich in fiber, vitamins, and minerals. Asparagus also has a low glycemic index, which means it does not cause a rapid increase in blood sugar levels. However, it is important to monitor portion sizes and overall carbohydrate intake as part of a balanced diet.
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References
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