Macaroni or Noodles, Creamed with Cheese: A Glycemic Index Analysis

Creamy, comforting, and classic – macaroni or noodles creamed with cheese is a beloved dish across many cultures. But how does this comfort food fare when it comes to blood sugar impact? Let’s explore its glycemic profile and nutritional composition.

Glycemic Index and Load

Macaroni or noodles creamed with cheese has a Glycemic Index of 43.4, placing it in the low to medium GI range. Foods with a GI under 55 are generally considered low glycemic index foods, making this pasta dish a relatively moderate option for those monitoring blood sugar responses.

The Glycemic Load is 8.98 for a 100g serving. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive picture of how a food affects blood sugar levels. A GL under 10 is considered low, which means this dish has a relatively modest impact on blood glucose when consumed in the standard serving size.

Nutritional Breakdown

A 100g serving of macaroni or noodles creamed with cheese provides:

• Calories: 158 kcal
• Protein: 4.72g
• Fat: 5.49g
• Carbohydrate: 22g
• Fiber: 1.3g
• Sugar: 0.68g
• Net Carbs: 20.7g

What Makes This a Moderate GI Food?

The moderate glycemic index of this dish can be attributed to several factors:

• The fat content from cheese slows down carbohydrate digestion
• The protein component helps moderate the blood sugar response
• The cooking and cooling process can alter the starch structure of pasta
• The creamy sauce creates a matrix that slows digestion compared to plain pasta

Dietary Considerations

Despite its moderate GI, this dish is still predominately carbohydrate-based with 22g of carbs per 100g serving. The fiber content is modest at 1.3g, resulting in 20.7g of net carbs. For those following low-carb diets or managing diabetes, portion control remains important.

The relatively low sugar content (0.68g) indicates that most of the carbohydrates come from the pasta itself rather than added sugars, which is favorable for blood sugar management.

Making It Healthier

To further improve the glycemic profile of this dish, consider these modifications:

• Use whole grain pasta to increase the fiber content
• Add extra vegetables like broccoli, cauliflower, or bell peppers
• Include additional lean protein sources
• Choose aged cheeses which typically have higher protein content
• Serve with a side salad to increase fiber intake and reduce the overall GL of the meal

Conclusion

With a moderate glycemic index of 43.4 and a low glycemic load of 8.98, macaroni or noodles creamed with cheese can be included in a balanced diet, even for those mindful of blood sugar levels. The key, as with many foods, is appropriate portion size and pairing it with low-GI foods like non-starchy vegetables to create a balanced meal.