If you are a dieter or a diabetic trying to keep your blood sugar stable, you have probably heard of the glycemic index. Vegetables, with the exception of potatoes, are ideal foods for dieters and diabetics because they are low in calories and tend to have very low glycemic index ratings. Whether you eat them as a standalone dish or as a compliment to a lean protein food such as salmon, you may be curious about how much asparagus raises your blood sugar.
Glycemic Index
Even if you are not a dieter or a diabetic, you can still benefit from learning about the glycemic index and insulin release. The Thagard Student Center at Florida State University explains that the glycemic index is a ranking system that calculates the potential effect that a food or drink will have on your blood sugar. Foods receiving rankings of 70 or more are considered "high" glycemic foods that will quickly raises your blood sugar and insulin levels. Foods receiving rankings of 55 or less are "low" glycemic foods that will not raise your blood sugar and insulin levels as much.
Glycemic Index of Asparagus
Asparagus have a glycemic index ranking of 15, which places them among the low glycemic index foods. The ranking of 15 is very low and suggests that asparagus will have a very low effect on your blood sugar. Green vegetables generally fall very low on the glycemic index scale. Asparagus shares the ranking of 15 with artichoke, broccoli, eggplant, green beans, celery, cucumber, tomato and all varieties of lettuce. Vegetables generally have low glycemic index than fruit.
Health Benefits
According to Dr. Jonny Bowden, author of "The 150 Healthiest Foods on Earth," asparagus has several health benefits. Like many green vegetables, asparagus is low in calories and high in vitamins and minerals, making it an ideal weight loss food. Bowden reports that asparagus is particularly high in vitamin K, which your body needs for blood clotting and optimal bone health. A cup of cooked asparagus is only 40 calories and provides 3.6 g of dietary fiber. Dietary fiber helps keep your blood sugar stable.
Significance
Even if you understand the glycemic index, you may not be certain about how your blood sugar levels contribute to or hinder your health and fitness goals. When you eat sugar or carbohydrates, your blood glucose levels increase. When your blood sugar levels increase, your body releases insulin to stabilize and decrease these levels. It is important for a diabetic to avoid eating high glycemic index foods because his body may not produce enough insulin to lower blood sugar. Dieters want to avoid insulin release as it can promote fat storage. Asparagus is an ideal low glycemic food choice to provide your body with healthful calories that do not encourage high blood sugar or rapid insulin release.
