High-carb meals such as pasta can often end in disastrous blood sugar spikes, and my 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 low-carb pasta and pasta alternatives for individuals with diabetes.

Please keep in mind that there is nothing wrong with eating a reasonably sized portion of regular pasta and balancing it out with some protein and vegetables as part of a balanced meal!

Let’s explore some of my favorite low-carb pasta options.

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Types of Low-Carb 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, as 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 Quinoa 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 those in regular pasta, these pastas are made from whole grains, and their higher fiber content can help stabilize blood sugar levels.

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 typically contain around 5 calories per serving, with approximately 3 grams of carbs, 2 grams of fiber, and no protein per serving.
• Pro Tip: These noodles may have a slightly funky smell when you first open them, which can take some getting used to, but don’t let it scare you! We recommend rinsing the noodles thoroughly with water and then dry stir-frying them for about 5 minutes before adding your preferred sauce for the best results.

Tips for Choosing Low-Carb 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 using various 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 available for purchase or to make at home for people with diabetes. 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.

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