Chicken or Turkey and Noodles with Cream or White Sauce: A Moderate GI Comfort Dish

Looking for a comforting meal that won’t cause dramatic blood sugar spikes? Chicken or turkey and noodles with cream or white sauce might be a suitable option for your glycemic-conscious diet. This classic comfort food combines lean protein with pasta and a creamy sauce for a satisfying meal.

Glycemic Index and Glycemic Load

With a Glycemic Index (GI) of 46.3, this dish falls within the low to moderate GI range. Foods with a GI below 55 are generally considered low glycemic foods, which means they cause a smaller and slower rise in blood glucose levels.

The Glycemic Load (GL) is 6.76 per 100g serving, which is considered low. A glycemic load under 10 is classified as low, making this dish a reasonable choice for those monitoring their blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 140
• Protein: 7.39g
• Fat: 5.51g
• Carbohydrates: 15.2g
• Fiber: 0.6g
• Sugar: 1.58g
• Net Carbs: 14.6g

Health Benefits and Considerations

This dish offers a good balance of macronutrients, providing protein from the chicken or turkey, carbohydrates from the noodles, and fats from the cream sauce. The protein content (7.39g per 100g) helps promote satiety and supports muscle maintenance.

While the fiber content is relatively low at 0.6g per 100g, you can increase the fiber content of your meal by adding vegetables or opting for whole grain noodles.

Who Should Consider This Dish?

• Individuals with diabetes looking for moderate GI options
• People following a balanced diet who enjoy comfort foods
• Those seeking meals with a good protein content
• Athletes looking for a balanced recovery meal

Tips for Reducing the Glycemic Impact

To further lower the glycemic impact of this dish, consider:

• Using whole grain or legume-based pasta instead of regular noodles
• Adding extra vegetables to increase fiber content
• Including more lean protein (chicken or turkey)
• Serving with a side salad to add fiber and nutrients
• Using a lighter cream sauce or yogurt-based alternative

Conclusion

Chicken or turkey and noodles with cream or white sauce can be part of a glycemic-conscious diet when consumed in appropriate portions. With its moderate GI value and low glycemic load, this dish provides comfort without causing sharp blood sugar fluctuations. By making simple modifications, you can further enhance its nutritional profile while maintaining its satisfying taste.

Remember to consider your overall meal pattern and individual health needs when incorporating this food into your diet.