Tuna Noodle Casserole with Vegetables and Mushroom Sauce: A Moderate GI Comfort Food

Tuna noodle casserole is a classic comfort food that combines protein-rich tuna with pasta and vegetables in a creamy mushroom sauce. Let’s explore how this dish fits into a glycemic-conscious eating plan.

Glycemic Index and Glycemic Load

With a Glycemic Index (GI) of 52, tuna noodle casserole falls into the medium GI category (55 or less is considered low, 56-69 medium, and 70+ high). This means it causes a moderate rise in blood sugar levels when consumed.

The Glycemic Load (GL) is 6.24 per 100g serving, which is relatively low. A GL under 10 is considered low, making this dish a reasonable option for those monitoring blood glucose response.

Nutritional Profile

• Calories: 124 per 100g serving
• Protein: 8.11g – provides essential amino acids from the tuna
• Fat: 4.46g – primarily from the creamy sauce
• Carbohydrates: 13g – mainly from the pasta component
• Fiber: 1g – contributed by the vegetables
• Sugar: 1.49g – naturally occurring sugars
• Net Carbs: 12g (total carbs minus fiber)

Health Benefits

This casserole offers several nutritional advantages:

• Good source of protein from tuna
• Contains vegetables that provide vitamins and minerals
• Moderate calorie content for a satisfying meal
• Balanced macronutrient profile with protein, carbs, and fats

Glycemic Impact Considerations

The moderate GI and low GL make this dish potentially suitable for many dietary needs. The protein content from tuna helps slow digestion, which may reduce the blood sugar impact further when consumed as part of a balanced meal.

The fiber, though modest at 1g per 100g serving, still contributes to slowing carbohydrate absorption. The fat content also helps moderate the glycemic response.

Serving Suggestions

To further reduce the glycemic impact of this dish:

• Serve with a side salad to add fiber
• Use whole grain pasta in your recipe to increase the fiber content
• Add extra vegetables to boost nutrition and fiber
• Control portion sizes to manage carbohydrate intake

Who Should Be Cautious?

While this dish has a moderate GI, individuals with diabetes or insulin resistance should monitor their individual response. The carbohydrate content, though not extremely high, still requires consideration in carbohydrate counting plans.

Conclusion

Tuna noodle casserole with vegetables and mushroom sauce offers a balanced nutritional profile with a moderate glycemic impact. With 124 calories, 8.11g of protein, and a glycemic load of 6.24 per 100g serving, it can be incorporated into a varied, balanced diet for most individuals.

As always, personalization is key – monitor your body’s response to this food and adjust serving sizes accordingly to fit your specific health goals and dietary needs.