Living with diabetes comes with great considerations about food choices, such as choosing foods that will keep your blood sugar stable. For many people pasta is a consolation food.
Pasta is also very high in carbohydrates, which may be concerning for those living with diabetes.
By selecting the best pasta for diabetics, which could include whole grain, legume-based, and vegetable pasta options, and being moderate with portion sizes, you can eat pasta without the guilt. This guide covers the healthiest pasta options and their nutritional benefits. 
What Makes Pasta Diabetic-Friendly?
Traditional pasta noodles primarily contain carbohydrates, and these carbs directly affect blood sugar levels. However, with the proper type of pasta and the proper portion, pasta can be part of a diabetic-friendly diet.
The most important consideration is the glycemic index (GI). The GI is a measure of how quickly food is absorbed and raises blood sugar. Foods with a high GI raise blood sugar quickly. Foods with a low GI raise blood sugar slowly and steadily, making them better for diabetics.
Whole-Grain Pasta
Whole-grain is the healthiest option for diabetics when considering types of pasta. This type of pasta contains all three parts of the grain, unlike refined white pasta which loses most of its nutrients.
- Bran – which is high in fiber, B vitamins, magnesium, zinc, and antioxidants.
- Germ -includes nutrition E, wholesom
- e fat, and phytochemicals.
- Endosperm – contains starch, some vitamins, and protein.
The combination of bran + germ and endosperm slows digestion down (and blood sugar spikes) and allows for a limited amount of nutrients to be absorbed.
Pasta Made From Legumes
Pasta made from legumes (lentils, chickpeas, black beans, peas, or edamame) is also growing rapidly in popularity. These pastas are high in fiber and plant-based protein, and they also supply iron, potassium, folate, and B vitamins.
Examples
- Banza Chickpea Pasta – according to serving- 14g protein, 8g fiber.
- Edamame Spaghetti – in line with serving- 24g protein, 13g fiber.
- Purple Lentil Rotini – per serving 13g protein, 6g fiber
- Black Bean Spaghetti- per serving- 25g protein, 12g fiber.
Legumes do contain carbs, but high fiber can slow down the digestibility of carbs. Therefore, choice of pasta made from legumes is among the best pasta choices for diabetics.
Pasta Made from Vegetables
Vegetable noodles are a low-carb and nutrient-dense way to still eat pasta and not increase blood sugar. The most common vegetable-based pasta options we see are
Zucchini Noodles (Zoodles)
Zoodles are made by spiral cut zucchini. One zucchini is also a great source of vitamin A, magnesium, folate, and potassium. Vitamin A supports vision, magnesium supports immunity, folate supports the formation of red blood cells, and potassium aids in maintaining blood pressure.
Spaghetti Squash
While spaghetti squash is a little more carb- and calorie-dense than zucchini noodles, it is still a terrific option. It has a light, airy texture comparable to angel-hair pasta, filling that need for a suitable substitute for other kinds of traditional noodles.
Shirataki Noodles
Shirataki noodles come from the konjac plant and are light in carbs, rich in soluble fiber, and excellent for managing cholesterol, digestion, and appetite. They are allergen-free and suitable for anyone with gluten intolerance.
Recommended Pasta for Diabetics
When you are trying to decide the best pasta for diabetics, it’s important to look for the versions higher in fiber, protein, nutrients and lower on the glycemic index. Here are some of the more common and well-respected options
Banza Chickpea Pasta
Banza is a popular choice among diabetics. It is made from chickpeas and provides 14 grams of protein and 8 grams of fiber per serving. The high fiber slows digestion and supports stable blood sugar. It also helps you feel full for longer.
Barilla Whole Grain Pasta
Barilla whole grain pasta is made with 100% whole wheat, and is a great option for anyone monitoring diabetes. The product is full of fiber and nutrients to help promote digestion and avoid dramatic spikes in blood sugar making it a healthier swap from traditional white pasta.
Cuisine Edamame Spaghetti
This pasta boasts an impressive 24 grams of protein and 13 grams of fiber per serving. The plant-based protein makes the pasta low in carbohydrates, and for people with diabetes it provides a means to enjoy meals without compromising their commitment to balance blood glucose.
Tolerant Red Lentil Pasta
This pasta is 100% red lentils rich in fiber, protein, and important minerals. This pasta will provide steady energy without a harsh decline in blood glucose, therefore, this is a good gluten-free option for people with diabetes and want a filling alternative that is nutritious.
Miracle Shirataki Noodles
These noodles are extremely low calorie and very low carbs as those noodles are made from the konjac plant. They have a high soluble fiber and are good for controlling appetite and digestion. Because of this we highly recommend these noodles as among the best for the best pastas for diabetics.
Expert Tips For Lovers Of Pasta Who Have Diabetes
You don’t need to completely eliminate pasta. You can still enjoy it in moderation if you can follow these simple suggestions
- Portion size – Serve yourself smaller portions (~1-2 times a week).
- Balance your plate – Complement your pasta with lean protein, non-starchy vegetables, and healthy fats like olive oil.
- Choose pasta wisely – Use whole grain, legume and vegetable noodles to better manage your blood sugar.
- Be careful with sauces – Add sauce choices that are low in sugar, homemade, or tomato based, not heavy cream-based sauce.
Conclusion
Living with diabetes should not imply you have got to say good-bye to pasta forever.The best pasta for diabetics are whole grain pasta, legume-based pasta, and if you want to use a vegetable alternative you certainly can. As long as you stick to reasonable portion sizes, balanced meals, and the right ingredients, you can enjoy pasta and the memories it evokes both guilt-free and diabetes-friendly.
