Asparagus Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits
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.
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This article will explore how asparagus may impact blood sugar levels and the health benefits of including this vegetable in your diet.
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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.
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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
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The below glycemic index and glycemic load data is for 100 grams of raw asparagus: ¹ ³
Glycemic Index
Serving Size
Carbohydrate* per Serving (g)
GL per Serving
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.
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The nutritional information below is for 100 g of raw asparagus.³
Calories
84.65 kcal
Carbs
Protein
Fiber
Cholesterol
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
Total Fat
Health Benefits
While asparagus may be known for making urine potent in odor, this vegetable contains many health benefits, including helping with weight loss, preventing urinary tract infections, and promoting reproductive health.
Powerful Antioxidant Effects
Asparagus, similar to other green vegetables, is high in antioxidants, including vitamin E, vitamin C, and glutathione. Asparagus also is high in quercetin, isorhamnetin, and kaempferol.⁴ ⁵ These flavonoids have been found to lower blood pressure and have anti-inflammatory, antiviral, and anticancer effects in various human, test-tube, and animal studies.⁶ ⁷ ⁸ ⁹
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Purple asparagus contains anthocyanins, which give the vegetable its vibrant hue and have antioxidant impacts on the human body.¹⁰ Increasing anthocyanin intake has been shown to reduce blood pressure and risk of heart attack and heart disease.¹¹ ¹²
May Help Prevent UTIs
Asparagus is a natural diuretic, which allows it to help flush excess fluid and salt from the human body. A 2020 Metabolites review notes that asparagus is used in traditional medicine to help treat urinary tract infections (UTIs) since this vegetable causes individuals to urinate more frequently, helping push bacteria out of the urinary tract.¹³
Supports a Healthy Pregnancy
A half cup of asparagus contains 22% of a pregnant woman’s daily folate needs. Folate helps with the formation of red blood cells and DNA production. This is especially important in the first trimester of pregnancy to ensure the healthy development of a baby.
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Adequate intake of folate has been shown to protect against neural tube defects, including spina bifida.¹⁴ ¹⁵ Neural tube defects can also lead to a range of complications, including learning difficulties, lack of bowel and bladder control, and physical disabilities.¹⁶ ¹⁷ Folate supplements are usually recommended by healthcare providers to ensure women consume enough folate, and adding asparagus into meals could help pregnant women meet this requirement.
May Lower Blood Pressure
Research has suggested that increasing potassium intake while reducing sodium intake (salt) is an effective way to lower blood pressure naturally.¹⁸ ¹⁹ Potassium lowers blood pressure by relaxing the walls of blood vessels and allowing the body to excrete excess salt through the urine.²⁰
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Asparagus provides 6% of an adult’s daily requirement of potassium in a half-cup serving. Research in rats with high blood pressure suggests that asparagus may have blood pressure-lowering properties. In one study, a group of rats was fed a diet containing 5% of asparagus. After 10 weeks, these rates had 17% lower blood pressure than the rats who did not consume asparagus.²¹
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Researchers believe this impact was due to a compound in asparagus that causes blood vessels to dilate. However, human studies are needed to determine the impacts on the human body.
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
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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.
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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.
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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.
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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.
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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.
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