Tuna Salad with Mayonnaise: A Low Glycemic Option

Are you looking for a protein-rich meal that won’t spike your blood sugar? Tuna salad made with mayonnaise might be the perfect addition to your low glycemic diet plan. Let’s explore the nutritional profile and benefits of this popular dish.

Glycemic Index and Load

Tuna salad made with mayonnaise has a Glycemic Index (GI) of 38.6, placing it firmly in the low GI category. Foods under 55 on the glycemic index are considered low GI and are generally recommended for those monitoring blood sugar levels.

Even more impressive is its incredibly low Glycemic Load (GL) of only 0.96. Glycemic Load takes into account both the quality and quantity of carbohydrates, making it an excellent measure of how a food will impact blood sugar. A GL under 10 is considered low, so tuna salad is exceptional in this regard.

Nutritional Breakdown

Per 100g serving, tuna salad with mayonnaise provides:

• Calories: 194
• Protein: 10.1g
• Fat: 15.8g
• Carbohydrate: 2.89g
• Fiber: 0.4g
• Sugar: 2.07g
• Net Carbs: 2.49g

Why Tuna Salad Works Well for Low Glycemic Diets

The combination of high protein (10.1g per serving) and low carbohydrates (just 2.89g) makes tuna salad an excellent choice for those following a low glycemic diet. The presence of healthy fats from both the tuna and mayonnaise helps slow down digestion, further reducing the impact on blood sugar levels.

With just 2.49g of net carbs per serving, this dish is also suitable for those following ketogenic or low-carb diets alongside their low glycemic eating plan.

Incorporating Tuna Salad Into Your Diet

There are numerous ways to enjoy this low glycemic option:

• Serve on a bed of leafy greens for additional fiber
• Enjoy with low GI crackers or bread for a complete meal
• Use as a filling for lettuce wraps
• Add to sliced cucumber rounds for a refreshing snack
• Mix with additional vegetables like celery and bell peppers to increase fiber content

Bottom Line

Tuna salad with mayonnaise offers a winning combination of low glycemic impact, high protein, and satisfying healthy fats. At just 194 calories per 100g serving, it’s a nutritious option that fits well into many dietary approaches focused on blood sugar management.

Remember that individual responses to foods can vary, so it’s always best to monitor your own blood glucose response when incorporating new foods into your diet.