Tuna Noodle Casserole with Vegetables: A Moderate GI Comfort Food

Tuna noodle casserole is a beloved comfort dish that combines protein-rich tuna with pasta and vegetables in a creamy sauce. Let’s take a closer look at this classic meal and understand its glycemic impact and nutritional profile.

Glycemic Index and Load

Tuna noodle casserole with vegetables in cream or white sauce has a Glycemic Index (GI) of 51.1, placing it in the moderate glycemic index category. Foods with a GI between 56-69 are considered moderate, while those below 55 are low GI.

With a Glycemic Load (GL) of 6.8, this dish falls into the low glycemic load category, making it a reasonable choice for those monitoring blood sugar levels. Generally:

• GL below 10 is considered low
• GL between 11-19 is medium
• GL of 20 or above is high

Nutritional Breakdown (per 100g serving)

• Calories: 149 kcal
• Protein: 8.99g
• Fat: 6.22g
• Carbohydrate: 14.2g
• Fiber: 0.9g
• Sugar: 2.37g
• Net Carbs: 13.3g

Health Benefits

Tuna noodle casserole offers several nutritional advantages:

• Balanced Macros: Contains a good balance of protein, carbs, and fats
• Quality Protein: Tuna provides high-quality protein essential for muscle maintenance
• Vegetable Content: Adds vitamins, minerals, and fiber to your meal
• Moderate Energy: At 149 calories per 100g, it can fit into various dietary plans

Considerations for Blood Sugar Management

Despite its moderate GI, the relatively low GL makes this dish suitable for occasional consumption for most people watching their blood sugar. The protein content from tuna helps slow down the digestion of carbohydrates, potentially reducing blood sugar spikes.

Serving Suggestions

To further improve the glycemic response of this meal:

• Serve with a side salad to increase fiber content
• Use whole grain pasta in the recipe to lower the GI
• Add extra vegetables to increase the nutrient density
• Consider portion control – the 100g serving analyzed here is moderate in size

Bottom Line

Tuna noodle casserole with vegetables in cream sauce can be part of a balanced diet with its moderate glycemic index and low glycemic load. The combination of protein from tuna and carbohydrates from pasta creates a satisfying meal that won’t cause dramatic blood sugar fluctuations when consumed in appropriate portions.

For those following a low-glycemic diet, this dish can be included occasionally, especially when paired with non-starchy vegetables or a salad to further moderate its glycemic impact.