Tuna Noodle Casserole with Mushroom Sauce: A Moderate Glycemic Index Comfort Food

Tuna noodle casserole with mushroom sauce is a beloved comfort food that combines protein-rich tuna with pasta and a creamy mushroom sauce. This classic dish not only satisfies hunger but also offers a relatively moderate glycemic impact. Let’s explore its glycemic properties and nutritional profile.

Glycemic Index and Load

Tuna noodle casserole has a Glycemic Index (GI) of 52.3, placing it in the moderate glycemic index category. Foods with a GI between 50-69 are considered moderate, causing a more gradual rise in blood glucose levels compared to high GI foods.

The Glycemic Load (GL) is 6.85 per 100g serving, which is considered low. A glycemic load under 10 is classified as low, making this dish a reasonable option for those monitoring blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 139
• Protein: 9.02g
• Fat: 5.18g
• Carbohydrates: 13.9g
• Fiber: 0.8g
• Sugar: 1.14g
• Net Carbs: 13.1g

Health Benefits and Considerations

Tuna noodle casserole offers several nutritional advantages:

• Good protein source: With over 9g of protein per 100g serving, this dish helps support muscle maintenance and provides satiety.
• Moderate calorie content: At 139 calories per 100g, it can be incorporated into a balanced diet.
• Low sugar content: Only 1.14g of sugar per serving makes this a suitable option for those limiting sugar intake.
• Moderate GI value: The GI of 52.3 means it won’t cause rapid spikes in blood sugar levels.

Who Should Consider This Food?

Tuna noodle casserole with mushroom sauce may be suitable for:

• Individuals with moderately controlled diabetes looking for comfort food options
• Those following a balanced diet who need moderate-glycemic carbohydrate sources
• People looking for protein-rich meal options
• Anyone seeking comfort food with reasonable nutritional values

Serving Suggestions

To further improve the glycemic impact and nutritional profile of this dish:

• Add extra vegetables like peas, broccoli, or spinach to increase fiber content
• Serve with a side salad to add volume and nutrients while diluting the overall glycemic impact of the meal
• Consider whole grain pasta versions to boost fiber content
• Watch portion sizes to manage overall carbohydrate intake

Tuna noodle casserole with mushroom sauce demonstrates that comfort foods can still fit into a glycemically-aware eating pattern when consumed in appropriate portions and balanced with other nutritious foods.