High-carb meals such as pasta can often end in disastrous blood sugar spikes and clients often tell me that they are terrified to eat pasta for that reason. While pasta is a source of carbohydrates, it does not have to be off-limits when you have diabetes. This article will explore some low-carb pasta and pasta alternatives for people with diabetes.

Please keep in mind that there is nothing wrong with eating a reasonably sized portion of pasta and balancing it out with some protein and vegetables as part of a healthy meal, however there are some fantastic pasta alternatives that are lower in carbohydrates than traditional pasta. These can be a great swap if you are looking for something lower in carbs or higher in protein or fiber than traditional pasta.

Let’s explore some options!

Some of the links below contain affiliate links. This means that if you click on a link and purchase a product, I may get a small commission at no cost to you. 

Types of Pasta Alternatives

Below is a list of several different types of great pasta alternatives for people with diabetes.

Vegetable Noodles

• Noodles made from vegetables such as zucchini, cucumbers, carrots, or spaghetti squash are a great, low carb and low-calorie option.
• You can easily make your own vegetable noodles using a spiralizer or you can buy refrigerated or frozen vegetable noodles at most grocery stores.
• Examples of store bought vegetable noodles include Birds Eye Veggie Spirals.
• One cup of zucchini noodles contains only 19 calories and 3.5 grams of carbs.
• Pro tip: We recommend adding a protein source such as chicken or tofu to your vegetable noodles since they will contain very little protein on their own.

Whole Grain and Ancient Grain Pasta

• Whole grain and ancient grain pasta such as pasta made from quinoa, brown rice, and farro are also great options that are full of fiber, vitamins, and minerals.
• Examples include Trader Joes Organic Brown Rice and Qunioa Fusilli Pasta.
• A ⅔ cup serving contains about 200 calories, 40 grams of carbs, 2 grams of fiber, and 4 grams of protein per serving.
• Pro tip: While the carbs are similar to regular pasta, these pastas are made from whole grains and the higher fiber content can help stabilize blood sugars.

Legume-Based Pasta

• Legume-based pastas are made from ingredients such as black beans, chickpeas, and lentils making them a high-fiber, high-protein option.
• Examples include Banza.
• Chickpea pasta contains around 190 calories, 35 grams of carbs, 5 grams of fiber, and 11 grams of protein per serving (2 oz dry pasta) which makes them the highest protein option.
• Pro tip: Make sure to follow the cooking instructions on the box and do not overcook these noodles as overcooking will make them mushy.

Shirataki Noodles

• Shirataki noodles are made from the glucomannan fiber of the konjac plant which is native to East Asia. Glucomannan is a water-soluble dietary fiber that is indigestible making these noodles very low in calories and carbs.
• Examples include Miracle Noodles.
• Shirataki noodles are typically around 5 calories per serving and contain about 3 grams of carbs, 2 grams of fiber, and no protein per serving.
• Pro Tip: these noodles can have a bit of a funky smell when you first open them that takes some getting used to, but don’t let it scare you! We recommend rinsing the noodles well with water and dry stir-frying them for about 5 minutes before adding your sauce of choice for the best results.

Tips for Choosing Pasta Alternatives

When choosing a pasta alternative, consider your goals. Are you trying to eat more vegetables, boost your protein intake, or are you just looking for something very low in carbs and calories? There are options available for all of these goals.

You may also want to consider a type of low-carb pasta that best complements your favorite sauces and ingredients that you have on hand.

Recipe Ideas Using Pasta Alternatives

There are many different recipes you can make utilizing different varieties of pasta alternatives.  Check out three fantastic options below.

Our Buffalo Chicken Pasta made with shirataki noodles is delicious, filling, and low in carbs and calories!

This Low Carb Keto Skyline Chili Recipe from Summer Yule is made with spaghetti squash instead of regular spaghetti.  

This Greek Cucumber Noodle Salad from Haute & Healthy Living is refreshing, simple, and made from spiralized cucumbers.

This Lentil Pasta with Roasted Fingerlings, Baby Kale and Crispy Garlic from Rachel Hartley Nutrition uses lentil pasta. With all of the delicious flavors, your guests will never know they are actually eating a nutrient dense dish packed with fiber and protein.

Conclusion

There are many different types of low-carb pasta and pasta alternatives for people with diabetes available to buy or to make at home. We recommend experimenting with different types to find options that you and your family enjoy.

Many of these kinds of pasta are not only lower in carbs, but also gluten-free making them a great option for people who are allergic or sensitive to gluten (learn more about gluten-free and low-carb diets here).

Don’t forget to join our mailing list below to stay up to date on all of our latest news, tips, recipes, and product reviews!