Ravioli, Meat-filled, with Tomato or Meat Sauce: A Moderate Glycemic Index Option

When it comes to pasta dishes, meat-filled ravioli with tomato or meat sauce offers a flavorful option that won’t dramatically spike your blood sugar. Let’s explore the nutritional profile and glycemic impact of this popular Italian dish.

Glycemic Index and Load

Meat-filled ravioli with tomato or meat sauce has a Glycemic Index (GI) of 38.5, placing it in the low GI category. Foods with a GI under 55 are considered low glycemic options, making this ravioli dish a suitable choice for those monitoring their blood glucose levels.

The Glycemic Load (GL) is 5.2 per 100g serving, which is also considered low. A glycemic load under 10 indicates that the food will have minimal impact on blood sugar levels when consumed in the specified portion size.

Nutritional Breakdown

A 100g serving of meat-filled ravioli with tomato or meat sauce provides:

• Calories: 148
• Protein: 8.74g
• Fat: 6.25g
• Carbohydrates: 14.5g
• Fiber: 1g
• Sugar: 1.73g
• Net Carbs: 13.5g

Benefits for Blood Sugar Management

The combination of protein from the meat filling and fat helps slow down carbohydrate digestion, contributing to the relatively low glycemic impact. The modest fiber content (1g per serving) also assists in stabilizing blood glucose levels.

Portion Control Matters

While meat-filled ravioli has a low GI and GL, it’s important to remember that these values are based on a 100g serving. Restaurant portions typically range from 200-300g, which would multiply the glycemic load and caloric intake accordingly.

Dietary Considerations

This dish can fit well into a balanced diet when consumed in appropriate portions. The protein content (8.74g per 100g) makes it more satiating than plain pasta dishes, potentially helping with appetite control.

Serving Suggestions

To further improve the nutritional profile of your meal:

• Pair with a large green salad to increase fiber content
• Choose whole grain ravioli options when available
• Add extra vegetables to your sauce
• Consider a smaller portion as a side dish rather than a main course

Conclusion

Meat-filled ravioli with tomato or meat sauce offers a moderate glycemic option that can be included in many eating plans, including those designed for blood sugar management. With its satisfying combination of carbohydrates, protein, and fat, it provides a more balanced option than many other pasta dishes. As with all foods, portion control remains key to maintaining stable blood glucose levels.