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https://www.bluecircle.foundation/food/asperigus
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asperigus
CARBS
3.88 g
PROTEINS
2.2 g
FATS
0.12 g
Asparagus is a low-carbohydrate vegetable suitable for managing diabetes.
Quantity: 100 g
Glycemic Index: 15
Glycemic Load: 1
Fiber: 2.1 g
Key Nutrients: Vitamin K, folate, vitamin C
Health Impact: Asparagus has minimal impact on blood sugar due to its low carbohydrate content and low glycemic index.
💉 Suggested Bolus
Typically, no bolus adjustment needed due to low carb content.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, complements the fiber in asparagus for a balanced meal.
- Almond-crusted tempeh – Provides a crunchy texture and healthy fats, enhancing satiety without increasing carbs.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps moderate blood sugar levels when paired with asparagus.
- Pan-seared salmon – Rich in omega-3 fatty acids, supporting overall health and blood sugar stability.
🥄 Smart Substitutes
- Broccoli – Similar nutrient profile with higher fiber content, aiding in slower glucose absorption.
- Green beans – Lower in carbohydrates and provides a crunchy texture, suitable for blood sugar management.
- Brussels sprouts – Offers antioxidants and fiber, helping in maintaining stable blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content.
- 30–60 min: Stable blood sugar levels as asparagus is digested slowly, providing gradual energy.
- 2–3 hr: Continued stable blood sugar, with fiber from asparagus aiding in prolonged satiety and minimal glucose spikes.
“Many in the low-carb community find that incorporating fibrous vegetables like asparagus into meals helps manage hunger and blood sugar levels effectively, making it a favored choice in meal planning.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume as part of a mixed meal with healthy fats and proteins.
🤔 FAQs about asperigus
How does asparagus affect blood sugar in people with diabetes?
Asparagus has a low glycemic index, causing minimal blood sugar spikes and is beneficial for long-term glucose management.
Can I eat asparagus if I am on a keto diet?
Yes, asparagus is low in carbohydrates and fits well within the macronutrient ratios required for a ketogenic diet.
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Help us continue community-led diabetes support and education.
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