Tuna Casserole with Vegetables and Mushroom Sauce (No Noodles): A Glycemic Index Analysis

Are you looking for a protein-rich dish that fits into a moderate glycemic index diet? Tuna casserole with vegetables and mushroom sauce (no noodles) might be a good option to consider. This dish combines the lean protein of tuna with nutritious vegetables and savory mushroom sauce for a satisfying meal without the high-carb pasta component.

Glycemic Index and Glycemic Load

This tuna casserole has a Glycemic Index (GI) of 64.2, which places it in the medium GI range (56-69). Foods in this category cause a moderate rise in blood glucose levels – not as rapid as high GI foods but not as slow as low GI foods.

The Glycemic Load (GL) is only 4.81 per 100g serving, which is considered low. A glycemic load under 10 is considered low, making this dish a relatively good option for blood sugar management despite its medium GI rating.

Nutritional Profile per 100g Serving

• Calories: 115
• Protein: 9.04g
• Fat: 5.12g
• Carbohydrates: 8.39g
• Fiber: 0.9g
• Sugar: 1.81g
• Net Carbs: 7.49g

Health Benefits

This noodle-free tuna casserole offers several nutritional advantages:

• High Protein Content: With over 9g of protein per 100g serving, this dish supports muscle maintenance and provides satiety.
• Moderate Fat Content: The 5.12g of fat likely includes healthy omega-3 fatty acids from the tuna, which support heart and brain health.
• Lower Carbohydrate Option: By omitting noodles, this casserole keeps carbohydrates to just 8.39g per serving, making it more suitable for those monitoring carb intake.
• Nutrient-Dense Vegetables: The vegetable content contributes vitamins, minerals, and fiber to the dish.

Considerations for Blood Sugar Management

Despite having a medium GI value (64.2), the low glycemic load (4.81) makes this tuna casserole a reasonable choice for those watching their blood sugar levels. The combination of protein and fat helps slow digestion and moderate the impact of the carbohydrates on blood glucose.

Serving Suggestions

To create a balanced meal with an even lower overall glycemic impact, consider pairing this casserole with:

• A side salad with leafy greens and vinaigrette dressing
• Steamed non-starchy vegetables like broccoli or green beans
• A small portion of low-GI grains such as quinoa or barley if additional carbohydrates are desired

Bottom Line

This noodle-free tuna casserole with vegetables and mushroom sauce represents a nutritious, moderate-GI food option with a low glycemic load. Its balanced macronutrient profile makes it suitable for various dietary approaches, including those focused on blood sugar management, moderate carbohydrate intake, or higher protein consumption.