Cheese Gnocchi: A Moderate Glycemic Index Option
Cheese gnocchi is a delightful Italian dumpling that combines the softness of potato-based pasta with the richness of cheese. This versatile dish can be served with various sauces and is a popular choice for those seeking hearty comfort food. Let’s explore its nutritional profile and glycemic impact.
Glycemic Information
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Cheese gnocchi has a glycemic index (GI) of 68, placing it in the moderate to high glycemic index category. Foods with a GI between 56-69 are considered medium GI foods, which means they cause a moderate rise in blood sugar levels.
However, when considering the overall impact on blood sugar, we should look at the glycemic load (GL), which takes into account both the quality and quantity of carbohydrates. Cheese gnocchi has a GL of 6.24 per 100g serving, which is relatively low. Generally, a GL under 10 is considered low impact on blood sugar levels.
Nutritional Breakdown
A 100g serving of cheese gnocchi provides:
- Calories: 178 kcal
- Protein: 8.51g
- Fat: 12g
- Carbohydrates: 9.38g
- Fiber: 0.2g
- Sugar: 0.14g
- Net Carbs: 9.18g (total carbs minus fiber)
Benefits and Considerations
Cheese gnocchi offers a moderate protein content that can contribute to muscle maintenance and satiety. The relatively low carbohydrate content compared to many other pasta dishes makes it a better option for those monitoring their carb intake.
However, the fat content is significant at 12g per serving, primarily coming from the cheese component. If you’re watching your fat intake, particularly saturated fats, you might want to consume cheese gnocchi in moderation.
Who Should Consider Cheese Gnocchi?
- People seeking moderate-protein options
- Those looking for lower-carb alternatives to traditional pasta
- Individuals without specific dietary restrictions who enjoy Italian cuisine
Who Should Exercise Caution
- Individuals with diabetes should monitor portion sizes due to the moderate GI
- People on low-fat diets may need to limit consumption
- Those with very low carbohydrate requirements might need to adjust portions
Serving Suggestions
To lower the overall glycemic impact of your meal, consider:
- Pairing cheese gnocchi with non-starchy vegetables
- Adding a source of healthy fats like olive oil
- Including additional protein sources in your meal
- Keeping portion sizes modest
Cheese gnocchi can be a delicious part of a balanced diet when consumed mindfully and with attention to portion sizes, especially for those monitoring blood sugar levels.