Scalloped Tomatoes: A Moderate Glycemic Index Delight

Scalloped tomatoes are a delicious and versatile dish that combines the natural sweetness of tomatoes with savory ingredients. If you’re monitoring your blood sugar levels or following a low-glycemic diet, you’ll be pleased to know that scalloped tomatoes can be a suitable option when enjoyed in moderation.

Glycemic Index and Glycemic Load

Scalloped tomatoes have a Glycemic Index (GI) of 38, which places them in the low glycemic index category (foods with a GI less than 55 are considered low). This means they cause a relatively gradual rise in blood sugar levels compared to high-GI foods.

The Glycemic Load (GL) is 4.64 for a 100g serving, which is also considered low. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate representation of how a food affects blood sugar levels. A GL under 10 is considered low, making scalloped tomatoes a good choice for those monitoring their blood glucose.

Nutritional Profile of Scalloped Tomatoes (per 100g serving)

• Calories: 110
• Protein: 2.7g
• Fat: 4.97g
• Carbohydrates: 14.1g
• Fiber: 1.9g
• Sugar: 3.74g
• Net Carbs: 12.2g

Health Benefits

Scalloped tomatoes offer several nutritional advantages:

• Moderate calorie content: At 110 calories per 100g serving, scalloped tomatoes can be included in a calorie-conscious diet.
• Good fiber source: With 1.9g of fiber per serving, they contribute to your daily fiber intake, which supports digestive health and helps maintain steady blood sugar levels.
• Balanced macronutrients: The combination of protein, fats, and carbohydrates provides a more balanced impact on blood glucose than high-carb foods.

Incorporating Scalloped Tomatoes into a Low-GI Diet

Here are some tips for enjoying scalloped tomatoes as part of a blood sugar-friendly meal plan:

• Pair with a source of lean protein like grilled chicken or fish to further reduce the overall glycemic impact of your meal
• Serve alongside non-starchy vegetables to increase the fiber content of your meal
• Be mindful of portion sizes, as the glycemic load increases with larger servings
• Consider using whole grain breadcrumbs in your scalloped tomato recipe to add more fiber

Bottom Line

With a low glycemic index of 38 and a low glycemic load of 4.64, scalloped tomatoes can be a suitable addition to a diet aimed at managing blood sugar levels. Their moderate calorie content and decent fiber contribution make them a nutritious choice when prepared with healthy ingredients and consumed in appropriate portions.

Remember that individual responses to foods can vary, so it’s always best to monitor your own blood glucose response if you have diabetes or other blood sugar concerns.