Pasta is a weeknight staple in millions of American kitchens, but if you’re watching your glucose, you might be wondering if that bowl of spaghetti is working against you. Here’s what nutritionists and diabetes educators have to say about pasta, blood sugar and the changes to consider.
Does Pasta Raise Your Blood Sugar?
Yes, pasta can raise your blood sugar – but usually less than other refined carbohydrates like white bread or sweets.
Pasta is a carbohydrate, so it breaks down into sugar during digestion and can raise blood sugar levels, especially when eaten alone or in large portions,” Gina HassickMA, RD, LDN, CDCES, NCC, told Eating Well.
Good news: the composition of pasta works for you compared to other foods that raise blood sugar quickly. “Pasta tends to raise blood sugar more slowly than foods like white bread or sweets, because of its naturally low glycemic index,” says Hassick. “The protein structure of pasta slows digestion, which can help prevent sharp blood sugar spikes compared to other refined grains.”
Gina R. WimmerM.Ed., RDN, LD, a registered dietitian nutritionist specializing in diabetes care at the Mayo Clinic in Minnesota, made a similar point about the broad grain category.
“I think people’s brains automatically go to bread, whole grains, rice, pasta — that group,” Wimmer said. “And that’s true — those do raise your blood sugar. But white rice will go through those sugars much faster than something like brown rice or wild rice.”
What are the best pasta alternatives for blood sugar?
Alternatives to pasta noodles add fiber and protein that help slow the response of glucose, experts say.
“Whole-grain pastas or legumes can be healthy options for some people because they provide more fiber and protein,” says Hassick.
Banza, a company that makes noodles with garbanzo beans, said that “Chickpea Pasta, Brown Rice Pasta and Brown Rice Mac & Cheese have been tested for the glycemic index and fall within the low GI range.” The company added that “individual responses may vary based on portion size, preparation and food composition.”
Health also points to konjac noodles, edamame pasta and lentil pasta as alternatives that tend to be lower on the glycemic scale than traditional semolina pasta.
How Can You Cook Pasta To Reduce Its Blood Sugar Impact?
Two simple tricks in the kitchen can reduce the effect of pasta on blood sugar. Both methods change the structure of starch in ways that slow digestion.
“Overcooked, soft pasta is digested more quickly and may lead to a higher blood sugar response than pasta cooked al dente,” says Hassick.
Cooling and reheating pasta creates resistant starch, which behaves like fiber in the body. “Cooked pasta is a good source of resistant starch, which has a low impact on blood sugar levels,” it says. Sheri GawRDN, CDCES.
According to Health, “Some research shows that the texture of pasta requires more chewing and resists breaking down during digestion. These large starch-protein structures are digested more slowly, which can lower blood sugar after a meal.”
What Is the Right Portion of Pasta for Blood Sugar Control?
“I recommend limiting pasta portions to about 1 cup cooked or 2 ounces of dried pasta,” says Gaw. “Pair pasta with a generous portion of vegetables and 3-4 ounces of protein for better blood sugar balance.”
Smaller servings mean fewer carbs hitting your system at once. “A small serving of pasta will naturally lead to a blood sugar response because it reduces the total intake of carbohydrates,” according to health. Pairing pasta with non-starchy vegetables, lean protein and healthy fats is one of the most effective ways to keep a pasta dinner from being a meal that spikes blood sugar dramatically.
