Ravioli, Cheese-Filled with Tomato Sauce: A Moderate Glycemic Option

Ravioli filled with cheese and topped with tomato sauce is a beloved Italian dish that combines the richness of cheese with the tangy flavor of tomatoes. But how does it fit into a glycemic-conscious diet? Let’s explore this popular pasta dish and its nutritional profile.

Glycemic Index and Load

Cheese-filled ravioli with tomato sauce has a Glycemic Index (GI) of 44, placing it in the low to medium GI category. Foods with a GI below 55 are considered low glycemic, which means they cause a slower, more gradual rise in blood sugar levels.

The Glycemic Load (GL) is 6.16 for a 100g serving, which is considered low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a portion, providing a more practical measurement for meal planning.

Nutritional Breakdown per 100g Serving

• Calories: 98
• Protein: 3.98g
• Fat: 2.3g
• Carbohydrates: 15.2g
• Fiber: 1.2g
• Sugar: 3.6g
• Net Carbs: 14g

Why Ravioli Has a Moderate Glycemic Index

The moderate glycemic index of cheese-filled ravioli with tomato sauce can be attributed to several factors:

• The fat content from the cheese filling slows down digestion and the absorption of carbohydrates
• The protein content contributes to a more balanced blood sugar response
• Tomato sauce contains acids that can slow down stomach emptying, further moderating the glycemic response
• The fiber content, though modest, helps to slow digestion

Incorporating Ravioli into a Balanced Diet

With its moderate glycemic impact and reasonable calorie count, cheese-filled ravioli with tomato sauce can be part of a balanced diet, even for those monitoring their blood sugar levels. Here are some tips for enjoying ravioli mindfully:

• Control portion sizes – the 100g serving analyzed here is a moderate portion
• Pair with non-starchy vegetables to increase fiber content and further moderate blood sugar impact
• Add a protein source if the meal feels light
• Be mindful of additional sauces or toppings that might increase the glycemic load or calorie content

Bottom Line

Cheese-filled ravioli with tomato sauce offers a relatively balanced nutritional profile with a moderate glycemic impact. With 98 calories per 100g serving and a glycemic index of 44, it can be included in many dietary patterns when consumed in appropriate portions. The combination of carbohydrates, proteins, and fats helps to provide a more steady release of energy compared to higher GI foods.

As with any food, moderation and balance are key, but you don’t need to cross ravioli off your menu if you’re watching your glycemic intake.