6 Types of Pasta That Help Keep Blood Sugar Stable

Pasta doesn’t have to be off-limits if you’re managing blood sugar. While traditional white pasta can spike your blood sugar, choosing pasta made with more fiber and protein, or pairing it with the right foods, can help stabilize blood sugar levels.

1. Bean-Based Pasta

Pasta made from beans, such as chickpeas, lupini beans, or black beans, is high in protein and fiber. This helps slow the release of glucose into the bloodstream, leading to a significantly slower rise in blood sugar compared to white pasta.

Bean-based pastas typically contain 10-14 grams (g) of protein, but some products add even more protein from pea, fava bean, or other plant-based proteins. On average, they contain 5-12 g of fiber and 20-35 g of carbohydrates per 2-ounce serving. Most bean-based pastas are gluten-free, but some brands combine wheat flour with the bean. 

Try different beans and shapes to find one that you enjoy. When choosing these pastas, take close note of the recommended cooking times, as they cook more quickly than traditional pasta and can become too soft when overcooked. 

2. Edamame Pasta

Edamame pasta is made from soybeans and is much lower in carbs and higher in protein and fiber than flour and other bean-based pasta. A 2-ounce serving of edamame pasta contains:

• Protein: 24 g
• Fiber: 11 g
• Carbohydrates: 20 g

Similar to other bean- and legume-based pastas, edamame pasta cooks quickly (about 4-5 minutes). 

3. Lentil Pasta

Similar to pasta made from beans, lentil pasta contains approximately 12-14 g of protein, 5-6 g of fiber, and 30-35 g of carbohydrates. Whether it’s made from red or yellow lentils, most lentil pasta contains just one ingredient: lentils or lentil flour.

However, it’s always best to check labels, as products and brands vary, and lentils may be combined with other beans or grains.

4. Protein Pasta

Some pasta brands have introduced a protein line to their pasta, blending durum wheat or semolina flour with plant-based protein sources such as lentil flour, chickpea flour, or pea protein.

These pastas may contain more fiber and protein than white pasta, but nutrition facts vary significantly between brands and product formulations. 

5. Whole Grain Pasta

Whole wheat pasta, made from 100% whole grain or whole wheat, is another good option for anyone looking to manage their blood sugar.

While the protein content is similar to that of white pasta (approximately 8 g per 2-oz serving), it contains 6-7 g of fiber, which helps maintain stable blood sugar levels. 

6. Vegetable Pasta

While not technically pasta, vegetable noodles like zucchini noodles (zoodles), butternut squash noodles, or spaghetti squash can be used as a low-carb alternative to pasta in some dishes, providing a healthier option that won’t spike blood sugar.

How to Eat White Pasta Without Spiking Blood Sugar

Pasta made from refined flour is a high-carbohydrate, low-fiber food, and when eaten alone, it can cause a spike in blood sugar. However, that doesn’t mean you have to avoid it altogether.

Pairing it with a protein source such as turkey meatballs, shrimp, chicken, meat, or beans, as well as fiber-rich vegetables, either in the sauce or on the side, can help lessen the impact pasta has on blood sugar.