Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/mustard-greens

Mustard greens

CARBS

4.7g

PROTEINS

2.9g

FATS

0.4g

Mustard greens are a low-carbohydrate, nutrient-dense vegetable suitable for a diabetes management diet.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 3.2g

Key Nutrients: Vitamins A, C, K, folate, and antioxidants

Health Impact: The low carbohydrate content and high fiber in mustard greens contribute to minimal blood sugar spikes and a slower insulin response.

💉 Suggested Bolus

No specific bolus technique needed due to the low carbohydrate content.

🍽️ Best Paired With (Veg)

Tofu – Tofu is a low-carb protein source that can help balance the meal and sustain satiety without spiking blood sugar.
Avocado – Rich in healthy fats, avocados can slow digestion and help prevent blood sugar spikes when paired with mustard greens.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein like chicken complements the greens without adding carbs, aiding in steady blood sugar levels.
Salmon – Salmon is high in omega-3 fatty acids, which can improve insulin sensitivity and pair well with the nutrient profile of mustard greens.

🥄 Smart Substitutes

Kale – Kale offers a similar nutrient profile with high fiber and antioxidants, which are beneficial for blood sugar control.
Collard Greens – Collard greens provide a comparable texture and taste with low carbohydrates, helping to maintain stable glucose levels.
Swiss Chard – Swiss chard is another leafy green that is low in carbs and high in magnesium, which can help manage blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected due to low carbohydrate content.
30–60 min: Stable blood sugar levels as mustard greens are high in fiber and have minimal impact on glucose.
2–3 hr: Continued stable blood sugar, supporting overall glucose control.

“Many in the low-carb diabetes community find that incorporating leafy greens like mustard greens into meals helps in moderating blood sugar levels effectively, especially when combined with sources of healthy fats and proteins.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or proteins to further stabilize blood sugar levels.

🤔 FAQs about Mustard greens

Can mustard greens affect my blood sugar levels?

Mustard greens are very low in carbohydrates and high in fiber, making them unlikely to cause significant blood sugar spikes.

What is the best way to prepare mustard greens for a diabetic diet?

Steaming or sautéing mustard greens with healthy fats like olive oil can enhance their flavor without adding carbs, making them ideal for a low-carb diabetic diet.

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