Diabetes Nutrition Facts for Asparagus

What's the carbohydrate count for asparagus?

Green asparagus with sauteed grapes and a white wine sauce
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Looking for the diabetes nutrition facts for asparagus? If you have type 2 diabetes then you know that watching your carbohydrate intake is very important for good blood glucose management.

Increasing your intake of vegetables is a great way to keep control of your calories and carbs. Veggies such as asparagus are naturally low in carbohydrates and have a low glycemic index. Asparagus is in season in the early spring, so keep an eye out for this healthy and delicious vegetable.

Asparagus adds a touch of class to any meal and is high in fiber. Steamed, sautéed or stir-fried, asparagus brings a lot to the table, providing a rich source of vitamins A, B, C, and K as well as iron and other essential minerals.

Low-Calorie, Low-Carb, High-Fiber Superfood

  • 1/2 cup of asparagus has 20 calories, 0.2 grams of fat and 3.7 grams of carbs.
  • 4 stalks of asparagus has 13 calories, 0.1 gram of fat and 2.5 grams of carbs.
  • The glycemic index for asparagus is very low, estimated to be at around 15.

I've Bought the Asparagus, Now What Do I Do with It?

Armed with a few good recipes, you can make asparagus part of your healthy eating plan. 

A half-pound of asparagus per person is a good amount as an appetizer or side dish. There are roughly 15 to 20 medium-size spears in 1 pound. One pound of asparagus, trimmed and cut into 1- to 2-inch lengths, will measure about 3 cups.

What to Look for When Buying Asparagus

Thick or thin asparagus is a matter of personal preference.

Whichever type you like, choose spears of equal thickness so they will cook uniformly. Select firm, straight, smooth, rich-green stalks with tightly-closed tips. Ridges in the stems and a dull green color are an indication of old age. The stalks should not be limp or dry at the cut end.

How to Store Asparagus

Store asparagus unwashed.

Trim the ends of fresh asparagus and stand them upright in a jar with about an inch of water in the bottom. Cover with a plastic bag and store spears upright in the refrigerator for up to two days.

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