Best Pasta Tips & Alternatives for Type 2 Diabetes

You don’t have to completely hang up your “carb queen” crown like Virta member Kristen did to enjoy pasta if you have diabetes. Can people with diabetes eat pasta?The answer is yes! Although if you’re looking to curb carbs, it might look and taste a bit different than what you’re used to. The best "pasta" for diabetes comes in the form of colorful, vegetable-based options that are both low in carbs and high in nutrients. Arguably, they taste even better than the original! 

How pasta affects blood sugar

People with type 2 diabetes cannot tolerate  many carbs due to insulin resistance, where the body’s cells become less responsive to insulin, resulting in elevated blood sugar.

Carbs break down into sugar, so high-carb foods raise blood sugar significantly. Traditional pasta has 45 grams of carbs per cup, but the average serving is closer to 3 cups, totaling 135 grams of carbs. It's no surprise that people trying to reduce carbs start with pasta.

Best pasta options & alternatives

Reducing carb intake is the most powerful way to reduce blood sugar for people with diabetes, and since traditional flour-based pasta spikes blood sugar, your best bet is to choose an alternative. You might find yourself asking “can people with diabetes eat whole wheat pasta?” Don’t be fooled: most whole wheat noodles will increase your blood sugar just like their cousins made with white flour. 

But what about chickpeas? Is chickpea pasta good for people with diabetes? Chickpea pasta has more fiber and nutrients than regular and whole wheat pastas, but due to the high carb count in this legume, chickpea pasta can still raise blood sugar. 

Here’s a list of some of the best pasta alternatives that dial up the nutrition while dialing down the carbs. 

Zucchini Noodles (aka “Zoodles”)

Zoodles are made by spiralizing zucchini. They are a delicious alternative that can be twisted with a fork with greater ease than fettuccine. The vibrant green adds a pop of color to any dish, and Zoodles can be topped with any sauce you’d use for traditional pasta. You can buy zucchini pre-spiralized in the produce section of many grocery stores, but I would recommend investing in a $15 vegetable spiralizer (it will pay for itself after just two uses). 

Spaghetti Squash

When cooked, the flesh of spaghetti squash comes apart in strands that resemble spaghetti, making this another great low-carb pasta alternative. You can top with any sauce you like, or you can keep it simple with a drizzle of olive oil, salt and pepper.

Shirataki Noodles (Konjac Noodles):
Made from the konjac plant, these noodles are very low in carbs and absorb the flavors of the sauces they're cooked with. The texture takes some getting used to, but they’re great in ramen. Fair warning: they stink when you open up the package, so rinse under cold water first.

Palmini Noodles:
A new personal favorite, this pasta alternative is made from hearts of palm, and they have a similar texture to traditional pasta. You won’t even know you’re getting a good source of fiber, protein, vitamin B, C, and potassium! You’ll just think you’re at a fancy Italian restaurant.

Cucumber Noodles: 

Often confused with their twin, zucchini, cucumber noodles are best served cold. Again, a spiralizer works best, then drizzle with olive oil and salt for a light and fresh side dish.

Pasta tips for those with type 2 diabetes

We recommend avoiding traditional pasta due to its high carbohydrate content, which can spike blood sugar quickly. If you have type 2 diabetes and choose to eat regular pasta, save it for special occasions and keep portions small. Instead of a whole plate, limit pasta to the size of your fist, add protein like beef, chicken, or fish, and fill half your plate with non-starchy vegetables.

Also, watch the sugar content in red sauces, as many have up to 9 grams of added sugar per serving–yikes. The best pasta sauce for diabetes has no added sugar. You can make your own with canned diced tomatoes, tomato paste, chicken broth, and Italian spices. For a sweeter sauce, try stirring in a sugar-free alternative.

The Takeaway

People with type 2 diabetes can enjoy pasta as part of a healthy lifestyle by prioritizing lower-carb alternatives or keeping portion sizes small. If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.