3 of The Best Pasta Substitutes For Diabetics

Diabetes is a very serious condition that is, unfortunately, more common lately than ever before, and it is something that has health experts extremely worried over.

Diabetes basically occurs when the pancreas either stops producing insulin altogether, it doesn’t produce enough insulin, or the insulin that it does produce has no lasting effect. Insulin is secreted by the pancreas to help regulate blood sugar levels, taking sugars we consume from our diets, and helping convert them into glucose for energy.

Insulin allows cells within our livers, fat tissue, and muscle tissue, to absorb the glucose from our blood and then convert it to glycogen, which is a primary source of energy.

Diabetics, however, cannot consume high sugar foods, or foods that are easily converted into sugars, such as refined carbohydrates like white bread and white pasta.

Pasta is very popular, so does that mean that diabetics can’t consume it and similar foods as well ? No, it just means they need to make a few healthy changes and find healthy options.

Here are 3 of the best pasta substitutes for diabetics:

Spaghetti squash 


The spaghetti squash is a group of cultivars of Cucurbita pepo subsp. pepo. The fruit ranges from ivory to yellow/orange in color.  Its nutrition profile is far more impressive than the spaghetti that comes from white flour pasta. This fruit is not only beneficial for diabetics, it’s also beneficial for healthy individuals, because of the nutrients it contains.

Spaghetti squash got its name from the fact that this squash splits into strands like that of real spaghetti.

Like we mentioned, it’s nutrition profile is extremely impressive as it is low in carbs and sugars, it’s rich in beta-carotene, and is packed full of other vitamins, minerals, and antioxidants.

When it comes to spaghetti squash nutrition and taste, you really cannot go wrong and the cooked strands of flesh themselves make a great alternative to regular pasta.


Whole wheat pasta


Whole wheat pasta is far healthier than white pasta as it contains 3 times more fiber, less simple sugars, and more nutrients, making it the perfect pasta choice for diabetics or people that want to keep their blood glucose levels low.

Whole wheat pasta is naturally brown in color, and is rich in B vitamins, folate, as well as various antioxidants.

It is a naturally slower digesting carbohydrate source, which is one of the main reasons why it’s so beneficial for diabetics.

The fiber slows down the rate of digestion and absorption, so it doesn’t cause spikes in blood glucose levels, and therefore it doesn’t cause insulin secretion peaks.

This meal is also ideal for weight management because the fuller you feel, the less you eat.




Quinoa is one of the most popular health foods currently available and it is proving to be especially popular amongst diabetics as a healthy and delicious substitute for regular high-carb, high-sugar white pasta.

Quinoa is a grain, which puffs up and fluffs up once cooked, similar to couscous. It can be used instead of pasta, rice, as a side dish, or even sprinkled over salads. It is packed full of nutrients, especially fiber as it contains double the amount of fiber than standard pasta.

These three pasta substitutes for diabetics taste great and are many times healthier than white pasta. They contain more vitamins, minerals and fiber that will keep insulin levels under control.

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