Can you eat pasta if you have diabetes?
Can diabetics eat pasta?? Yes, diabetics can eat pasta. There are recommendations and a healthier way for pasta consumption if you have diabetes and I’m going to share my tips and tricks.
The way I work with people with type 2 diabetes is allowing all foods to fit and not placing strict limits. By putting any certain food “off limits” it creates increased cravings, causes binge eating, and cultivates an unhealthy obsession with food.
How much pasta can a diabetic eat?
While I wouldn’t recommend one set limit or eating pasta all throughout the day without having more background information, I would give a general rule of thumb of about 1 cup. The most important thing is to pair your pasta with fiber (veggies) and protein- this will help slow digestion and prevent a post meal blood sugar spike. Or you can chose a pasta that is higher in fiber or protein such as pea, bean, or lentil based varieties- more about these options in a bit. First let’s look at a few examples of how to pair pasta with fiber and protein.
Pasta + Veggie + Protein= Diabetics Eating Pasta
Spaghetti + zucchini noodles + meatballs
Mac n cheese + broccoli + chicken
Lasagna + mushrooms and onions + ricotta
Tetrazzini + bell peppers and carrots + tuna
Linguini + side salad + salmon
If you are looking for more help in choosing low carb foods for diabetes- check out my consistent carbohydrate meal plan.
Diabetic Pasta Substitutes
If you aren’t feeling regular pasta and want to get a little more bang for your buck there are other options. Luckily, today we have plenty of pasta substitutes that have expanded from the traditional basic white flour pasta. To be honest boxed white pasta isn’t that great- your taste buds would much prefer more flavor from a fun swap or even homemade pasta. It’s truly a huge variety of options and most of these I’ve personally tried and enjoyed. Pro tip: you can always mix a “healthier pasta” in with regular pasta.
- Chickpea Pasta
- Whole Wheat Pasta
- Gluten Free Pasta
- Lentil Pasta
- Edamame pasta
- Tofu noodles
- Hearts of palm noodles, zoodles, spiralized veggie noodles
- Spaghetti Squash
Best Pasta brands for Diabetes
I also wanted to share a few brands I’ve personally tried and enjoyed. Obviously everyone’s taste buds will differ but in general I will admit I find black bean pasta unappetizing.
5 Tips for Choosing the Best Pasta for Diabetes
- Look for the ingredients- many pasta advertised as high in fiber can be filled with rice or gluten free flours
- Soybean pastas have significantly more protein than traditional grain based but lentil, bean, and chickpea are also great options
- Lentils and beans have Iron with is a bonus for anyone who is trying to eat less meat and more plants
- Try different shapes and brands- maybe you don’t like the red lentil Barilla rotini but would enjoy the Explore Cuisine spaghetti
- Overall try to look for these numbers: Fiber >5g and Protein > 11g (per 2 oz dry pasta)
Should diabetics choose a pasta alternative?
The plethora of low carb pasta options will continue to grow. I wouldn’t focus so much on which pasta has the lowest carbs but understanding how to read the label and determine serving size and total carbohydrates. While there might be higher carb options that doesn’t make them less healthy- they may contain more fiber and protein making a smaller portion more filling.
On the other hand sometimes only the traditional white flour pasta you grew up with will satisfy that pasta craving. It might be better to have the real stuff in a moderate portion, enjoy it, and then move on. Sometimes the pasta substitutes will leave you unsatisfied.
My Favorite Pasta Recipes
Eat your heart out
Hopefully now you are feeling more at peace with enjoying pasta, especially if it’s one of your favorite foods! If you are looking for more guidance with food and nutrition join my email list!
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