How to keep pasta night without the blood sugar spike

Pasta is often the first thing to go when people start eating for steadier blood sugar, and it's one of the hardest to give up, especially as the weather cools and comfort food season begins. The issue isn't pasta itself so much as what it's made of. Refined white flour has had most of its fiber, protein, and micronutrients milled away, so it digests quickly and offers little nutritionally in return. The good news is that there are now plenty of alternatives made from vegetables and more nutritious flours, and some of them are surprisingly good.

Five Key Takeaways

1. Zucchini noodles add nutrients, not just fewer carbs.

Spiralized zucchini, or baked spaghetti squash if you don't own a spiralizer, works best under Italian-style sauces, where its mild flavor disappears into the dish.

2. Konjac noodles are mostly fiber and water.

Also sold as shirataki, they're made from glucomannan, a soluble fiber that slows digestion. Rinse them well and use them in saucy Asian-style dishes, where their slightly slippery texture fits right in.

3. Hearts of palm pasta barely registers.

At about 4 grams of carbs per serving, it shouldn't move your blood sugar much. Its mild, lemony flavor suits garlic- and lemon-forward Mediterranean dishes.

4. Chickpea and lentil pastas are the easiest one-to-one swap.

They cook and taste closest to regular pasta, with more protein and fiber. They're still higher in carbs than the vegetable options, so expect more of a glucose response.

5. What you serve with pasta matters too.

Pairing any pasta with protein, fat, and vegetables can soften the glucose response, so even regular pasta can fit into a balanced meal.

Looking to understand more about your metabolic health?
Explore our health news and advice site, Metabolic Insights

228 Park Ave South, PMB 63877, New York, NY 10003

Unsubscribe  |  Help Center  |  Terms of Service  |  Privacy Policy