Pasta with Tomato-Based Sauce and Cheese: A Delicious Low-GI Option

Pasta with tomato-based sauce and cheese is a beloved comfort food that can fit well into a balanced diet when consumed mindfully. Let’s explore its glycemic impact and nutritional profile to help you make informed dietary choices.

Glycemic Index and Load

With a Glycemic Index (GI) of 40, pasta with tomato sauce and cheese falls into the low GI category. Foods with a GI below 55 are considered low GI, meaning they cause a slower, more gradual rise in blood glucose levels.

The Glycemic Load (GL) is only 5.32, which is also considered low. This makes it a suitable option for those monitoring their blood sugar levels or following a low-glycemic diet.

Nutritional Breakdown

A 100g serving of pasta with tomato-based sauce and cheese provides:

• Calories: 119 kcal
• Protein: 3.74g
• Fat: 4.83g
• Carbohydrates: 15g
• Fiber: 1.7g
• Sugar: 3.54g
• Net Carbs: 13.3g

Health Benefits

This pasta dish offers several nutritional advantages:

• The protein content helps with muscle maintenance and repair
• The moderate fat content from cheese provides satiety
• The fiber helps with digestive health and slows down carbohydrate absorption
• Tomato-based sauce contains lycopene, an antioxidant associated with heart health and cancer prevention

Considerations for Special Diets

With its low GI and moderate carbohydrate content, this pasta dish can be suitable for:

• Weight management diets (in appropriate portions)
• Diabetic-friendly meal plans (when paired with protein and vegetables)
• Mediterranean diet adherents

Serving Suggestions

To further improve the nutritional profile of this meal:

• Choose whole grain pasta to increase the fiber content
• Add extra vegetables to the sauce for more nutrients and fiber
• Pair with a side salad for a more balanced meal
• Control portion sizes to manage overall carbohydrate intake

Conclusion

Pasta with tomato-based sauce and cheese can be a nutritious option with its low glycemic index and moderate calorie content. By being mindful of portion sizes and making smart additions like extra vegetables, you can enjoy this classic comfort food while maintaining balanced blood sugar levels.

Remember that individual responses to foods can vary, and it’s always best to monitor your own body’s reaction when incorporating different foods into your diet.