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

Canned macaroni and cheese is a convenient comfort food that many of us turn to when we’re short on time or craving something nostalgic. But how does this popular dish fit into a glycemic-conscious diet? Let’s explore the glycemic impact and nutritional profile of canned macaroni or noodles with cheese.

Glycemic Information

Canned macaroni and cheese has a Glycemic Index (GI) of 64, placing it in the medium GI range. Foods with a GI between 56-69 are considered medium glycemic foods, meaning they cause a moderate rise in blood sugar levels compared to pure glucose.

The Glycemic Load (GL) is 7.04 per 100g serving, which is considered a low to medium glycemic load. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving us a more practical measure of the food’s impact on blood sugar levels.

Nutritional Breakdown

A 100g serving of canned macaroni or noodles with cheese contains:

• Calories: 82 kcal
• Protein: 3.38g
• Fat: 2.46g
• Total Carbohydrates: 11.5g
• Fiber: 0.5g
• Sugar: 0.5g
• Net Carbs: 11g

What Does This Mean for Your Diet?

With a medium GI value of 64, canned macaroni and cheese will cause a moderate rise in blood glucose levels. However, the relatively low GL of 7.04 suggests that a typical serving won’t dramatically spike your blood sugar in most cases.

The moderate protein content (3.38g per 100g) combined with some fat (2.46g) helps slow down the digestion of the carbohydrates, potentially reducing the glycemic impact further when consumed as part of a balanced meal.

Considerations for Different Dietary Needs

• Diabetes management: While not the lowest GI option, small portions of canned macaroni and cheese can be incorporated into a diabetic meal plan occasionally, preferably paired with non-starchy vegetables or a source of lean protein to reduce the overall glycemic impact of the meal.
• Weight management: At 82 calories per 100g, canned macaroni and cheese is relatively modest in calories, but be mindful of portion sizes as they can add up quickly.
• Low-carb diets: With 11g of net carbs per 100g serving, this food may need to be limited on very low-carb diets.

Tips for Reducing the Glycemic Impact

• Add vegetables to your canned macaroni and cheese to increase fiber content and reduce the overall glycemic load of your meal
• Pair with a source of lean protein like grilled chicken or tuna
• Consider cooling and reheating your macaroni dish, as this process can increase resistant starch content, potentially lowering the glycemic response
• Control portion size – stick to the recommended serving to manage the carbohydrate intake

While canned macaroni and cheese shouldn’t be a dietary staple for those closely monitoring their blood sugar, its moderate glycemic impact means it can be enjoyed occasionally as part of a balanced diet, especially when paired with foods that help mitigate its effects on blood glucose levels.