Basing your diet on healthy foods and choosing carbohydrates that have a low glycemic index are strategies to optimize your overall health, reach and maintain your healthy weight and prevent chronic diseases like type 2 diabetes, heart problems and some cancers. Carbohydrates that have a low glycemic index are metabolized at a slower pace compared to high glycemic index ones, which can help you feel more satiated, prevent cravings and give you plenty of energy between meals. Lasagna is a popular Italian dish, but its glycemic index has not been tested.
Glycemic Index of a Lasagna
The glycemic index of lasagna ranges from 20 to 47, depending on the recipe, which corresponds to a low glycemic index. Because there are many lasagna recipes, it is difficult to know the exact glycemic index of your lasagna, which can vary according to the ingredients you use. However, it is possible to have an idea of what the glycemic index of a lasagna is like by looking at its ingredients. The main ingredients found in a lasagna include the lasagna pasta, stewed tomatoes, tomato paste, onions, bell pepper, ground meat, grated mozzarella cheese as well as herbs and spices. Some recipes are made with a white milk-based sauce and chicken. Ricotta cheese and spinach are often used in vegetarian variations.
Measuring the Glycemic Index
To measure the glycemic index of a food, a standardized serving containing 50 g of available carbohydrates is given to volunteers and their blood sugar levels are monitored in the following two hours. In other words, for a food to have a glycemic index value, it needs to contain carbohydrates. Of the ingredients that can possibly be used to make a lasagna, only one contain carbohydrates -- the lasagna pasta. All of the other ingredients have little or no carbohydrates. Cheese, meat and many non-starchy vegetables do not contain enough carbs to have their GI measured.
Lasagna
The only carbohydrate-containing ingredient in a lasagna is the lasagna pasta sheet used to create the layers. The glycemic index value of this pasta is estimated to be 55, making it a low glycemic index food, which is defined by a GI value of 55 or below. Whole-grain lasagna pasta has not been tested, but it can be estimated that its glycemic index would be lower.
Low-GI Lasagna Variations
Although most lasagnas should have a low glycemic index, you can further reduce it by swapping its only carbohydrate-containing ingredient, the pasta, for a low glycemic index alternative. Because non-starchy vegetables have a low carbohydrate content, they also induce a low glycemic response and can help you lower your dietary glycemic index. For example, use zucchini slices or grilled eggplant slices to layer your lasagna without the pasta and enjoy a different low glycemic index lasagna.
Member Comments