When selecting asparagus, choose stalks where the bud is tightly closed.
One of the virtues of asparagus is that it can be prepared quickly, providing a delicious and easy addition to a meal.
Carbohydrate and Fiber Counts for Asparagus
- ½ cup chopped asparagus (about 2.5 oz): 1 gram effective (net) carbohydrate plus 1.5 gram fiber and and 13 calories
- 1 medium asparagus spear (5¼" to 7" long): .3 grams effective (net) carbohydrate plus .3 grams fiber and 3 calories
- 4 oz asparagus (¼ lb.): 2 grams effective (net) carbohydrate plus 2.5 grams fiber and 22 calories
Glycemic Index for Asparagus
As with most non-starchy vegetables, there is no scientific study of the glycemic index of asparagus.More Information about the Glycemic Index
Estimated Glycemic Load of Asparagus
- ½ cup chopped (about 5 oz): 1
1 medium asparagus spear (5¼" to 7" long): 0
4 oz asparagus (¼ lb.): 2
More Information About the Glycemic Load
Health Benefits of Asparagus
Asparagus is an excellent source of vitamin K, a very good source of vitamin A, folate, thiamin, and iron, and a good source of viamin C. Asparagus is a good source of many phytonutrients, including antioxidants which may help protect our cells from damage. It is also a source of inulin, which supports healthy bacteria in our guts. Asparagus is also said to be a natural diuretic due to a combination of minerals and an amino acid called asparagine.Low-Carb Asparagus Recipe
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
Meyer, Pl Diederick. "Nondigestible Oligosaccharides as Dietary Fiber."Journal of AOAC International 87(3):718-26 (2004)
United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007". November 2007
USDA National Nutrient Database for Standard Reference, Release 20.
