Tuna and Rice with Mushroom Sauce: A Moderate GI Option
Are you looking for a satisfying meal that won’t spike your blood sugar levels dramatically? Tuna and rice with mushroom sauce might be the perfect option for your balanced diet. This delicious dish combines lean protein with complex carbohydrates and offers a moderate glycemic impact.
Glycemic Information
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Glycemic Index (GI): 51.8 – This places the dish in the medium GI category, making it a reasonable choice for those monitoring blood glucose levels.
Glycemic Load (GL): 7.77 – A relatively low glycemic load suggests this food won’t cause significant blood sugar spikes when consumed in the indicated serving size.
Nutritional Profile (per 100g serving)
- Calories: 128
- Protein: 4.57g
- Fat: 5.17g
- Carbohydrates: 15.4g
- Fiber: 0.4g
- Sugar: 0.59g
- Net Carbs: 15g
Benefits of This Dish
This tuna and rice combination offers several nutritional advantages:
- Moderate glycemic impact suitable for balanced meal plans
- Good source of lean protein from tuna
- Complex carbohydrates from rice provide sustained energy
- Low sugar content (less than 1g per serving)
- Moderate calorie count makes it suitable for weight management
Who Should Consider This Meal?
This dish can be particularly beneficial for:
- Individuals managing blood glucose levels
- Those following a moderate-carb diet
- People looking for balanced protein-carbohydrate meals
- Active individuals seeking sustained energy
Serving Suggestions
To further improve the nutritional profile and lower the glycemic impact of this meal, consider:
- Adding extra vegetables to increase fiber content
- Using brown rice instead of white rice for additional fiber
- Incorporating healthy fats like olive oil or avocado
- Pairing with a side salad for added nutrients and reduced overall GL
Conclusion
Tuna and rice with mushroom sauce represents a balanced meal option with a moderate glycemic index. Its combination of lean protein, complex carbohydrates, and relatively low sugar content makes it a versatile dish for various dietary needs. When included as part of a balanced diet, this meal can help provide sustained energy without dramatic blood sugar fluctuations.