Carbohydrates in Asparagus

Carbohydrates in Asparagus

Asparagus is a member of the lily family, and its spears are harvested as the edible portion of the plant. Used in many types of cuisine, asparagus is highly touted as a safe vegetable to add in a low-carb diet. Beside the low carb content, asparagus has a wealth of vitamins and minerals, making this a good dietary option all around.

Overall Carb Content

Carbohydrates are known as macronutrients, along with protein and fat. Once they are consumed, carbs get converted to glucose and used for short- and long-term energy. The recommended intake of carbs for adults is at least 130 grams a day. A 1-cup serving of raw asparagus contains a mere 5 grams. This is what makes them good options in a low-carb diet. When carbs are restricted, the body goes into a state of ketosis, which causes fat to be burned for energy. This, in turn, promotes weight loss, which is commonly the end goal of carb deprivation.

Fiber Content

Dietary fiber, which is found in fruits, vegetables, whole grains and beans, is a form of carbohydrates. Asparagus contains 3 grams per cup. This substance causes a satiating feeling when consumed, which lasts for an extended period of time. The Mayo Clinic website notes fiber as being beneficial for cholesterol reduction and blood sugar support. The recommended daily intake is 38 grams for men up to 50 and 30 grams for men 51 and older. Women up to 50 years old should consume 25 grams, while women over 51 should aim for 21 grams.

Net Carbs

Net, or impact, carbs refer to the total amount of carbs found in a food. Certain factors affect this amount, such as the fiber content and sugar alcohols added. Asparagus has 5 grams of carbs and 3 grams of fiber per serving. Because fiber does not have an impact on blood sugar when consumed, it gets deducted from the carb count. This means a cup of asparagus actually only contains 2 grams of net carbs.

Additional Carbs

Although the actual carb content of asparagus will remain constant, certain conditions will affect the total amount of carbs in a dish. For example, if you were to make a recipe that included asparagus paired with peas, the total carb content of the meal would be considerably higher. Peas contain 16 grams of carbs per 100 gram serving. This would also be the case if you dressed the asparagus with some form of sweet sauce or added it to a soup with beans.

Other Nutrients

Asparagus has many other notable nutrients, beside the carb content. One cup contains 3 grams of protein, 0 grams of fat and cholesterol and only 27 calories, along with plenty of vitamins and minerals. For example, a serving of asparagus has 70 percent of the required intake of vitamin K, a vitamin that helps your blood clot. You’ll also get 16 percent of your daily iron needs, which can promote higher energy levels.

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