5 Best Pasta Substitutes for Diabetics

Despite being a relatively convenient staple, pasta is not particularly healthy; it includes almost no nutrients, little fiber, and a lot of calories. It also raises blood sugar, which may be problematic for diabetics and individuals with pre-diabetes who need to maintain stable blood sugar levels.

But there is some good news. Just because normal pasta might be harmful to your health doesn’t mean your lasagna, spaghetti, and noodle days are gone.

In this post, we will reveal the best pasta replacements for diabetics that will not boost your blood sugar levels, enabling you to continue enjoying your favorite classics while being healthy. We’ve got a recipe for each alternative, so let’s get started.

Healthy Pasta Alternatives for Diabetics

  • Kelp noodles (Seaweed pasta)
  • Eggplant lasagna
  • Soba noodles
  • Veggie spaghetti
  • Cabbage noodles

1. Kelp Noodles (Seaweed Pasta)

Kelp, which comes from the depths of the sea, is a pleasant and healthy pasta substitute for diabetics. The noodles’ odd form and texture may look weird at first, but you’ll be pleased you tried them.

Kelp has a low glycemic index in terms of blood sugar. It keeps glucose levels from skyrocketing as they would with normal spaghetti.

Vitamin K, folate, magnesium, iron, vitamin A, pantothenic acid, and calcium are all found in kelp. One serving has 6 calories, 1.3 grams of carbs, 0.2 grams of dietary fiber, 0.1 grams of fat, and 0.2 grams of protein.

How to Make Kelp Noodles

Kelp noodles come in two varieties: clear and green.

Most people like clear kelp because it tastes and feels like conventional pasta, as opposed to green kelp, which has a stronger seaweed flavor.

The nice aspect is that kelp does not need to be cooked. Begin by properly cleaning it. Then, place it in a dish of warm water, sprinkle in some lemon juice, and season with salt.

Allow it to sit for 30 minutes before washing, straining, and eating with roasted vegetables, pork, fish, or a delectable noodle sauce.

2. Eggplant Lasagna

Eggplants are rich in fiber and low in calories and carbohydrates. Fiber is vital for patients with diabetes and prediabetes because it promotes healthy gut function.

Because eggplant has a glycemic index of less than 50, your blood sugar levels will not increase even after a heavy meal.

One eggplant has 35 calories, 8.6 grams of carbs, 2.5 grams of fiber, and 1 gram of protein. It’s also high in micronutrients including vitamin C, K, B1, B3, B6, B9, magnesium, manganese, phosphorus, copper, potassium, and antioxidants.

How to Make Eggplant Lasagna

Let’s break down how to prepare your first eggplant lasagna into a few simple stages.

Begin by slicing three eggplants into long, thin strips. Brush the strips lightly with your favorite healthy oil, season with salt to reduce bitterness, and press with a paper towel to absorb excess moisture.

Bake until one side of the eggplants is golden brown, then turn over to the other side. Bake them for 20 to 25 minutes at 400°F, 10 to 12 minutes on each side.

1 beaten egg, 1 cup shredded mozzarella, and 1 cup parmesan cheese are combined to make the filling. Add 10 oz. finely cut spinach and mix well. Season to taste with minced garlic, oregano, salt, and pepper. Add some chopped parsley and basil for added flavor.

In a baking dish, begin stacking the roasted eggplants. On the bottom, spread one layer of tomato sauce, then one layer of eggplant, and finally the filling. Continue till you run out of eggplants.

Layer tomato sauce, shredded mozzarella cheese, and parmesan on top. Bake covered for 20 minutes, then uncovered for another 15 minutes.

3. Soba Noodles

Soba noodles are ramen’s healthier cousin. Soba is a Japanese buckwheat-based noodle that is not manufactured with wheat.

Soba has a high fiber content and is low on the glycemic index. These noodles have no gluten since they are not made from cereal grains. It’s a win-win situation for both your blood sugar levels and your intestinal health.

Soba contains less carbs per cup than normal pasta (24 g). It’s also high in fiber, which delays carbohydrate digestion.

Every cup of soba includes 0.4 mg of manganese, which is required for glucose metabolism. It’s also high in vitamin B1, iron, magnesium, phosphorus, potassium, and zinc.

How to Cook Soba Noodles

To get the maximum advantages from this noodle substitute, choose soba that is 100% buckwheat and avoid those that include chemicals. To begin, heat some water in a pot.

Stir in the noodles carefully. Reduce the heat to medium-high and continue to cook the noodles for 7 to 8 minutes. If there are any instructions on the packaging, follow them.

Soba noodles are quite adaptable, and may be prepared with vegetables, chicken, beef, or pig. Stir all of the ingredients together for a few minutes over medium heat to blend the flavors. To spice things up, try kale, pesto, and mushrooms.

4. Veggie Spaghetti

Carrots, zucchini, and squash are among vegetables that may be used to produce delicious pasta replacements.

Carrots include vitamin A, vitamin K1, fiber, and beta carotene. They are nonstarchy vegetables with a glycemic index of 16.

Squash has a glycemic index of 15. It is high in antioxidants, beta carotene, manganese, niacin, potassium, magnesium, iron, B6 and C vitamins, and many other nutrients.

Zucchini is another diabetic-friendly vegetable that is high in fiber. Furthermore, it has a low glycemic index, with a maximum of 15. Antioxidants, vitamins A, B6, C, K, copper, folate, manganese, magnesium, phosphorus, potassium, and thiamine are all found in zucchini.

How to Make Veggie Spaghetti

In a few easy steps, you can transform these vegetables into noodle-like noodles.

To begin, you will want a tool to chop the veggies into spaghetti shapes. A mandoline slicer, a vegetable peeler, or a julienne peeler may be used.

Then you fry or roast them for around 30 minutes on medium heat. After that, you can simply add your favorite spaghetti sauce and spices and have a great nutritious dinner without having to worry about boosting your glucose levels.

5. Cabbage Noodles

You shouldn’t be concerned about your blood sugar levels if you eat cabbage noodles.

Cabbage is a non-starchy, high-fiber vegetable that is diabetes-friendly and may help keep blood sugar levels in balance. It has a glycemic index of ten. One cup of cabbage noodles has 7 grams of carbs, 3 grams of fiber, and 2 grams of protein.

Not only that, but cabbage is a high-nutritional powerhouse, containing over 25 vitamins and minerals such as vitamin C, K, potassium, folate, and manganese.

How to Make Cabbage Noodles

These noodles are merely cabbage strips. You may also use cabbage leaves instead of lasagna sheets.

Preheat a skillet to medium-high heat. When the pan is heated, add the butter or oil and sauté the cabbage for approximately 10 minutes, or until tender. Season to taste with salt and pepper.

To make your meal more satisfying, add meat, fish, additional veggies, or even fruits. Cook everything for a few minutes longer if you add extra ingredients to enable the flavors to combine. Give it a thorough swirl before serving.

Can Diabetics Eat Pasta Ever Again?

The good news is that pasta can be consumed on a diabetic diet. To accomplish so, you simply need to follow four easy rules.

  1. Select whole-grain pasta. Because it is prepared from whole wheat flour, it has a lower glycemic index than refined pasta.
  2. Reduce your serving size. an amount the size of your fist, or one-third to one-fourth of your plate;
  3. Serve the spaghetti with meat and salad; the protein will delay carb digestion and keep your blood sugar stable. Add a good salad to your supper to help you full up.
  4. Check your blood sugar after eating pasta; this will guarantee that the quantity you choose is appropriate for your diabetes.


That brings us to the end of our list of the top 5 pasta replacements for diabetics. Soba noodles are the closest thing to pasta in terms of look and flavor, and they can be matched with almost anything.

Kelp noodles are ideal for those who are short on time since they do not need boiling or simmering. Try eggplant lasagna, vegetarian spaghetti, or cabbage noodles if you like veggies.

Overall, a diabetic may eat pasta as long as it is whole grain or one of the options we listed. Also, eat a smaller quantity, pair it with proteins and leafy greens, and monitor your blood sugar levels to ensure you’re on track.


What kind of pasta is OK for diabetics?

Select whole-grain pasta.

“Whole-grain pasta is a good option because it contains more fiber, which can help reduce blood sugar spikes,” Smithson explains. According to Bob’s Red Mill, many traditional white pasta noodles are manufactured from semolina flour, which is created by grinding a kind of wheat known as durum.

What pasta does not turn into sugar?

What pasta does not cause blood sugar to rise? To some degree, all pasta boosts blood sugar. Whole grain pasta or pasta made from lentil, buckwheat, or pea flour, on the other hand, has more fiber than white pasta and may assist to control blood sugar better.

Are egg noodles better than pasta for diabetics?

Egg noodles have a moderate glycemic index, which is a metric used to determine how much certain foods raise blood sugar levels (8). They have a higher glycemic index than pasta, however this varies based on the kind of pasta and cooking technique employed.

Which is better for a diabetic bread or pasta?

Because of their complex structure, whole-grain pasta and bread are the greatest carb alternatives for a diabetic. Remember that whole grain breads with high fiber content, such as oats or bran, are the healthiest kind of bread for diabetics to consume. When it comes to pasta, choose for a lower carbohydrate kind.

Is Barilla pasta good for diabetics?

Consider using a lower-carbohydrate pasta.

Although Barilla ProteinPLUS and Ronzoni’s Healthy Harvest are not low-carb, they do include whole grains (Barilla ProteinPLUS also contains legumes), which may be helpful for your glucose levels.

Are egg noodles OK for diabetics?

If you have diabetes, egg noodles, like other starchy carbs, are bad for your blood sugar.

Is Barilla chickpea pasta good for diabetics?

Is chickpea pasta OK for diabetics? Yes, as compared to regular spaghetti, it is a lower-glycemic option for those trying to improve their blood sugar management.

Does pasta raise a1c?

Pasta, potatoes, and rice are all carbs that induce a spike in blood glucose levels when digested. These glucose spikes may be difficult to regulate for diabetics and develop issues over time.

What foods can diabetics eat freely?

What foods should I avoid if I have diabetes?
vegetables. Broccoli, carrots, greens, peppers, and tomatoes are examples of nonstarchy vegetables.
Oranges, melon, berries, apples, bananas, and grapes are examples of fruits.
Whole grains should account for at least half of your daily grain intake.
Nonfat or reduced fat dairy.

Is there any rice a diabetic can eat?

People with diabetes may ask if carbohydrate items, such as white rice, are a healthy choice to include in their eating habits while attempting to maintain a well-balanced diet. The simple answer is yes! While everyone’s demands are different, white rice may definitely be part of a balanced eating pattern for diabetics.

Rate this post

Leave a Reply

Your email address will not be published. Required fields are marked *