Tuna Salad with Egg: A Low-Glycemic Delight
Looking for a protein-packed meal that won’t spike your blood sugar? Tuna salad with egg might be just what you need. This classic combination offers impressive nutritional benefits while maintaining a low glycemic impact.
Glycemic Impact
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With a glycemic index of 39.7, tuna salad with egg falls into the low GI category (under 55). This means it causes a slower, more gradual rise in blood sugar levels compared to high GI foods. Even better, its glycemic load is just 0.93, which is extremely low. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it an excellent indicator of how a food will affect blood sugar levels.
Nutritional Profile (per 100g serving)
- Calories: 190
- Protein: 10.3g
- Fat: 15.4g
- Carbohydrates: 2.74g
- Fiber: 0.4g
- Sugar: 1.99g
- Net Carbs: 2.34g
Why Choose Tuna Salad with Egg?
This protein-rich combination offers several health benefits:
- High protein content: The 10.3g of protein helps promote satiety and supports muscle maintenance.
- Low carbohydrate: With just 2.74g of carbs per serving, this dish is ideal for low-carb and ketogenic diets.
- Minimal impact on blood sugar: The extremely low glycemic load of 0.93 makes it suitable for those monitoring blood glucose levels.
- Healthy fats: The 15.4g of fat includes beneficial omega-3 fatty acids from tuna, which support heart and brain health.
Ideal For
Tuna salad with egg is particularly beneficial for:
- People with diabetes or insulin resistance
- Those following low-carb or ketogenic diets
- Anyone looking to maintain stable blood sugar levels
- People trying to increase protein intake while limiting carbohydrates
Serving Suggestions
Enjoy tuna salad with egg as part of a balanced meal by:
- Serving it on a bed of leafy greens for added fiber
- Pairing with low-GI vegetables like cucumber and bell peppers
- Adding avocado for extra healthy fats
- Enjoying with a moderate portion of whole grain crackers for a more substantial meal
Remember that adding high-carbohydrate accompaniments will increase the overall glycemic load of your meal, so choose wisely if blood sugar management is your goal.
Conclusion
Tuna salad with egg represents an excellent low-glycemic food choice that provides substantial nutrition with minimal impact on blood sugar levels. With its impressive protein content and negligible glycemic load, it’s a smart option for anyone looking to balance their blood glucose while enjoying a satisfying meal.