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Noodle Pudding: A Sweet Comfort Food with Moderate Glycemic Impact

Noodle pudding, also known as kugel in Jewish cuisine, is a beloved comfort food that combines the heartiness of noodles with the sweetness of a dessert. Let’s explore its nutritional profile and how it fits into a glycemic-conscious diet.

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Glycemic Information

With a Glycemic Index of 65, noodle pudding falls into the medium GI range (56-69), making it a moderate option for those monitoring blood sugar levels. Its Glycemic Load is 19.11, which is considered medium to high, indicating that a typical serving can have a noticeable impact on blood glucose.

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Nutritional Breakdown

A 100g serving of noodle pudding provides:

• Calories: 209
• Protein: 5.94g
• Fat: 7.4g
• Carbohydrate: 31g
• Fiber: 1.6g
• Sugar: 11.1g
• Net Carbs: 29.4g

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Understanding Its Glycemic Impact

The moderate GI value of noodle pudding can be attributed to the pasta base, which is typically made from refined flour. However, the addition of eggs, dairy, and sometimes fruit can modify the overall glycemic response. The relatively high sugar content (11.1g per 100g) contributes to its sweetness but also to its glycemic impact.

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Dietary Considerations

For individuals monitoring blood sugar levels:

• Portion control is essential – The GL of 19.11 suggests limiting serving size
• Balance your meal – Pair with protein or fiber-rich foods to moderate glucose response
• Consider timing – Best consumed earlier in the day when insulin sensitivity is typically higher

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Healthier Alternatives

If you love noodle pudding but want a lower glycemic option, consider these modifications:

• Use whole grain noodles instead of regular pasta
• Reduce sugar content by using natural sweeteners in smaller amounts
• Add more fiber with nuts, seeds, or fruits like berries
• Incorporate cinnamon, which may help regulate blood sugar

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Conclusion

Noodle pudding can be enjoyed as an occasional treat even when following a moderately glycemic-conscious diet. With its 29.4g of net carbs per 100g serving, it’s best enjoyed in moderation and with consideration for your overall carbohydrate intake for the day. Remember that individual glycemic responses can vary, so personal monitoring is always beneficial.