Tuna Noodle Casserole with Cream or White Sauce: A Glycemic Index Analysis

Tuna noodle casserole is a comforting classic that combines protein-rich tuna with pasta and a creamy sauce. As part of our ongoing effort to help you make informed dietary choices, we’re examining this popular dish from a glycemic perspective.

Glycemic Index and Load

Glycemic Index (GI): 59.2

This places tuna noodle casserole with cream or white sauce in the medium glycemic index range. Foods with a GI between 56-69 are considered medium GI foods, causing a moderate rise in blood sugar levels.

Glycemic Load (GL): 8.7

The glycemic load is low to moderate, which is good news! This indicates that while the GI is medium, the amount of carbohydrates in a typical serving doesn’t cause an excessive blood sugar response.

Nutritional Profile (per 100g serving)

• Calories: 168
• Protein: 10.1g
• Fat: 7.3g
• Carbohydrate: 15.4g
• Fiber: 0.7g
• Sugar: 2.16g
• Net Carbs: 14.7g

Is Tuna Noodle Casserole a Good Choice for Blood Sugar Management?

Tuna noodle casserole offers several benefits for those monitoring their blood sugar:

• The moderate GI and relatively low GL make it less likely to cause rapid blood sugar spikes
• Good protein content (10.1g per 100g) helps slow digestion and promotes satiety
• The fat content (7.3g per 100g) further contributes to a more gradual release of glucose into the bloodstream

However, it’s worth noting that the fiber content is relatively low at 0.7g per 100g, which could be improved by adding vegetables to the dish.

Making Your Tuna Noodle Casserole More Blood Sugar Friendly

Consider these modifications to further improve the glycemic impact:

• Use whole grain pasta instead of white pasta to increase fiber content
• Add non-starchy vegetables like broccoli, spinach, or bell peppers
• Consider using Greek yogurt in place of some of the cream to increase protein
• Portion control is important – stick to a reasonable serving size

Who Should Exercise Caution

While tuna noodle casserole can fit into many diets, those following very low-carb diets or who need strict blood sugar control may need to modify the recipe or consume smaller portions. Always consider your individual dietary needs and consult with a healthcare provider about specific dietary restrictions.

The Bottom Line

Tuna noodle casserole with cream or white sauce offers a balanced nutritional profile with moderate glycemic impact. With 10.1g of protein per 100g serving and a glycemic load of 8.7, it can be included as part of a balanced diet for many individuals. Adding extra vegetables and using whole grain pasta can make this comfort food even better suited for blood sugar management.

Remember that individual responses to foods vary, and it’s always best to monitor your own blood sugar response to determine how specific foods affect you personally.