Pasta with Tomato-Based Sauce and Beans or Lentils: A Low-Glycemic Delight

Are you looking for a satisfying pasta dish that won’t spike your blood sugar? Pasta with tomato-based sauce and beans or lentils might be the perfect option for your healthy eating plan. This nutritious combination offers a balance of complex carbohydrates, plant protein, and fiber that helps moderate your body’s glycemic response.

Glycemic Index and Load

This pasta dish features a remarkably low glycemic index of 36.3, placing it firmly in the low-GI category (foods with GI values under 55). The glycemic load is also quite low at 6.5 per 100g serving. These values indicate that this meal is unlikely to cause rapid blood sugar spikes, making it suitable for those managing diabetes or following a low-GI eating pattern.

Nutritional Breakdown per 100g Serving

• Calories: 125 kcal
• Protein: 5.23g
• Fat: 2.28g
• Carbohydrate: 20.9g
• Fiber: 3g
• Sugar: 2.2g
• Net Carbs: 17.9g

Why This Pasta Dish Has a Lower GI Than Regular Pasta

Traditional pasta dishes typically have a moderate to high glycemic index. However, this particular combination achieves a lower GI for several reasons:

• The addition of beans or lentils introduces significant protein and fiber, which slow down digestion and glucose release
• Tomato-based sauce contains acids that can help lower the overall glycemic response of the meal
• The fiber content (3g per 100g) further helps moderate blood sugar impact
• The protein-carbohydrate balance creates a more sustained energy release

Health Benefits

This pasta dish offers numerous health advantages:

• The moderate calorie count (125 kcal per 100g) makes it suitable for weight management
• Provides plant-based protein from both the pasta and the legumes
• Contains a good amount of dietary fiber for digestive health
• The tomato-based sauce contributes lycopene, an antioxidant linked to heart health
• The low GI value makes it appropriate for blood sugar management

Serving Suggestions

To maintain the low glycemic impact of this meal:

• Keep portion sizes reasonable (a standard serving is typically 1-1.5 cups cooked)
• Pair with a side of non-starchy vegetables to increase fiber and nutrient content
• Consider using whole grain pasta to further lower the glycemic impact
• Add a small amount of healthy fat, such as olive oil, to slow digestion even more

Conclusion

Pasta with tomato-based sauce and beans or lentils proves that you can enjoy comfort foods while maintaining a low-glycemic diet. With its impressive nutritional profile featuring balanced macronutrients, good fiber content, and moderate calorie count, this dish represents a smart choice for health-conscious individuals watching their blood sugar levels.