Yes, You Can Eat Pasta! Diabetics Swear by These Delicious Blood Sugar-Friendly Noodles

If you love pasta but don’t want to load up your plate with simple carbohydrates that can spike your blood sugar, good news: You don’t have to give it up. Diabetic-friendly options are out there—think high-fiber and protein-packed alternatives with lower carbs that satisfy your cravings without the crash. We tapped experts to share the alternatives to regular white pasta that keep blood sugar levels in check, taste great and might just become your new staples. There’s no need to say pasta la vista to your favorite noods; keep reading to discover the best pasta for diabetics. 

Why traditional pasta can spike blood sugar 

Of course, pasta is delicious, but it presents challenges for people with type 2 diabetes when eaten in large portions or without the right balance of nutrients. “It’s easy to overeat, especially since pasta alone isn’t very filling, and oversized servings can result in a high carbohydrate load that may raise blood sugar levels,” says Carolina Schneider, MS, RD, nutrition advisor at Daily Harvest. 

Another potential issue? Pasta is often served with rich, creamy sauces and lacks vegetables and protein. Schneider notes that without these nutrients, the body digests the meal more quickly, which can cause a sharper rise in blood glucose.

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The best pasta for diabetics: 5 expert-recommended picks

When looking to enjoy pasta dishes without the glucose spike, you’ll want options that have a higher fiber and protein content. This slows carbohydrate absorption and dampens the effect on your blood sugar, explains Walter Gaman, MD, DABFM, FAAFP, family medicine physician and founding partner of ​​Executive Medicine of Texas. He adds that lower glycemic index values and smaller serving sizes also help manage glucose response. (See more low-glycemic foods here.) 

Our experts recommend the following pasta alternatives for diabetics or those watching their blood sugar, available at Publix, Kroger, Safeway or wherever you do your grocery shopping:

Whole wheat pasta

This is a commonly-recommended option as it’s widely available and still feels the most like “regular” white pasta. Whole wheat or whole grain pastas contain healthier complex carbohydrates and approximately six grams of fiber per cup, which helps moderate post-meal blood sugar increases and promotes a feeling of fullness, explains Madison Reeder, RD, dietitian at ModifyHealth. We like Publix Brand Whole Wheat Pasta.

Chickpea or lentil pasta

Oftentimes, those following a gluten-free diet turn to these pasta alternatives as they don’t contain any regular flour. Reeder says they’re also high in fiber and protein and help regulate your appetite. 

Schneider suggests aiming for at least three to six grams of fiber and 10 to 15 grams of protein per serving when reviewing the nutrition label. 

Banza or Goodles Chickpea Pasta, Barilla Lentil Pasta or Cuisine Black Bean Pasta are all easy options to try. 

Shirataki noodles

These are made from glucomannan, a soluble fiber derived from the root of the konjac plant—also known as “elephant yam”—which is commonly cultivated in East Asia. Extremely low in digestible carbs and calories, Reeder says they can help slow glucose absorption. 

She notes that while their texture differs from traditional pasta, they offer a practical, low-carbohydrate option for blood sugar management and are often found in the refrigerated or international aisle at many grocery stores.

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Edamame pasta

Made from whole soybeans, Dr. Gaman says edamame pasta may be a good pasta alternative for diabetics, as it is high in protein and has a moderate carb load. It has about 24 grams of protein and 13 grams of fiber per serving. This combination supports steady blood sugar levels and helps with feelings of fullness. (Discover more diabetic-friendly carbs here.) One to try: Explore Cuisine Edamame Pasta.

Vegetable pasta

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Spiralized zucchini or spaghetti squash are great pasta alternatives for those watching their blood sugar. The veggie noodles increase volume and fiber intake while keeping carbs in check, says Schneider. Plus, the vitamins and minerals will help round out your plate. 

Keep in mind that while the texture isn’t quite the same as white pasta, this is a creative way to add more vegetables to your meal without spiking your blood sugar. 

Expert tips for making pasta meals diabetes-friendly

You absolutely can include pasta in a healthy, diabetes-friendly diet when portioned and balanced correctly—even regular, white pasta. For most people, Schneider says enjoying pasta one to two times per week is a reasonable frequency, assuming it’s part of a meal that includes non-starchy vegetables, lean protein and healthy fats, such as olive oil. And if you weave in some of these healthier pasta alternatives, your blood sugar levels will be that much better for it!