Type 2 Diabetes Nutrition & Weight Loss Meal Planning Pasta Substitutes for People With Diabetes By Stacey Hugues linkedin Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Learn about our editorial process Stacey Hugues Medically reviewed by Medically reviewed by Lindsey Waldman, MD, RD on November 19, 2019 linkedin Lindsey Waldman, MD, RD, is a board-certified pediatrician and pediatric endocrinologist. Learn about our Medical Review Board Lindsey Waldman, MD, RD Updated on September 17, 2020 Print There's so much to love about pasta: The noodles can take on any flavor and give a sense of savory satiety. But pasta is packed with carbohydrates, which, when eaten in excess, can increase inflammation, cause weight gain, and raise blood sugar - especially in patients with diabetes . Daniel Sambraus / Photographer's Choice / Getty Images If you have diabetes, you can still enjoy pasta—just be sure to keep an eye on your portions and go for whole wheat, which will increase your fiber, vitamins, minerals and reduce any resulting blood sugar spike (when compared to white pasta). On the other hand, there are plenty of healthy pasta substitutes, if you're willing to think outside the box. Chickpea pasta, for example, is higher in protein than white pasta and is gluten-free. There are plenty of pasta alternatives on the market today—you can also make your own 'mock' pasta by using different types of vegetables. Here are the latest options in the wide world of pasta. Whole Wheat, Fortified, or Gluten-Free Sian Irvine/Dorling Kindersley/Getty Images Surprisingly similar in texture to al dente white pasta, a 1/3 cup serving of cooked whole wheat pasta has three times the fiber as white pasta, making it a better option for glucose control. Fortified pasta varieties are another alternative to white pasta. These types of pasta have been modified by adding a flour blend that includes egg whites and legumes for more protein; barley and oats for increased fiber; and flaxseed for healthy omega-3 fats. These forms contain more protein and more fiber in the same amount of calories as regular pasta. The higher protein and fiber content are both helpful for diabetic glucose control. Lastly, gluten-free varieties are available in most supermarkets, such as pasta made with chickpeas (Banza) or other varieties made with brown rice, lentils, and quinoa. Remember that when eating any kind of pasta or starch, you always should read the label and follow the suggested serving size. Ancient Whole Grains Natasa Mandic/Stocksy United Ancient whole grains can make a great alternative to traditional pasta. They may not resemble the appearance of pasta, but they fulfill the heartiness of pasta and take on the flavor of sauces while adding a huge nutritional punch. More common grains, such as quinoa, have gained popularity in recent years. And less common ones in the American diet are appearing in recipes, such as farro, freekeh, and sorghum which are rich in fiber, protein, vitamins, and minerals. When cooked in chicken, beef or vegetable stock instead of plain water, they can be a very flavorful pasta alternative. Serve them as a side dish with fish or chicken, or top with another protein, such as egg or tofu, plus vegetables, and sauce. Or make grain-based salads—remember to keep your portions in check for best blood sugar control. Spaghetti Squash LauriPatterson / Getty Images Spaghetti squash is often used as a substitute for pasta. It has a mild, slightly sweet flavor that is perfect for tomato-based sauces. When cooked, its flesh becomes stringy, resembling the look of spaghetti, meaning it can be easily subbed in as a lower-carbohydrate, more nutrient-dense version of traditional pasta dishes. Another benefit of this swap is that when compared to traditional pasta, you can eat a large volume for the same amount of carbohydrates. In fact, 1 1/2 cups cooked, shredded spaghetti squash is equal in carbs to 1/3 cup of cooked pasta. Veggie Spirals and Ribbons Georgia Glynn Smith/Photolibrary/Getty Images Use a vegetable peeler to produce spirals or ribbons of non-starchy vegetables to use in place of pasta. Some good options to try include zucchini, yellow summer squash, carrots, eggplant, peppers, and cabbage. Steam the ribbons for a similar mouthfeel to regular pasta. Enjoy a serving size of 1 1/2 cups of cooked veggie ribbons for only 15 grams of carbs. Was this page helpful? Thanks for your feedback! We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Our free nutrition guide is here to help. Sign up and receive your free copy! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Myette-Côté É, Durrer C, Neudorf H, et al. The effect of a short-term low-carbohydrate, high-fat diet with or without postmeal walks on glycemic control and inflammation in type 2 diabetes: A randomized trial. Am J Physiol Regul Integr Comp Physiol. 2018;315(6):R1210-R1219. doi:10.1152/ajpregu.00240.2018 Kajla P, Sharma A, Sood DR. Flaxseed-a potential functional food source. J Food Sci Technol. 2015;52(4):1857-71. doi:10.1007/s13197-014-1293-y