Five low-sugar pasta dishes for managing diabetes
Managing diabetes doesn't mean giving up on pasta. In fact, with a few tweaks and careful choices, pasta can be a delicious and nutritious part of a diabetes-friendly diet. Here are some recipes adapted from the ADA Diabetes Food Hub and the Academy of Nutrition and Dietetics that cater to people with diabetes, focusing on complex carbohydrates and suitable portion sizes.
Chicken, Pasta, and Spinach Soup
This hearty soup serves 4 and is perfect for a quick and nutritious meal. The recipe includes chicken breast, tomatoes, spinach, basil, olive oil, salt, pepper, and parmesan cheese.
Chickpea Pasta with Garlicky Roasted Vegetables
Vegans and vegetarians will love this veggie-packed dish that serves 5. The recipe features chickpea penne pasta, zucchinis, broccoli, garlic, olive oil, oregano, nutritional yeast, salt, and black pepper.
Cold Pasta Salad
This cold pasta salad serves 12 and can be batch cooked for lunches or quick dinners. The recipe includes whole wheat pasta, cucumber, bell pepper, cherry tomatoes, Italian and French salad dressing, black olives, herbs such as basil, parsley, or oregano.
Slow-Cooker Minestrone Soup
A vegetarian option that serves 10, this slow-cooker minestrone soup is perfect for those busy days. The recipe includes whole grain elbow pasta, green beans, carrots, zucchini, baby spinach, celery, onion, canned tomatoes, cannellini beans, kidney beans, vegetable broth, Italian seasoning, garlic, salt, pepper, and bay leaf.
Whole Grain Pasta with Brussels Sprouts and Walnut Vinaigrette
This recipe features whole grain linguine or spaghetti noodles, Brussels sprouts, olive oil, garlic, walnuts, water, lemon juice, chives, maple syrup, Dijon mustard, salt, and black pepper.
Alternatives to Pasta
For those looking to mix things up, there are alternatives to pasta that can be used instead. These include brown rice, buckwheat grains, chickpea pancakes or tortilla, cauliflower rice, barley, sweet potato, and lentil dahl.
Tips for Diabetes-Friendly Pasta Meals
- Use whole-grain, legume-based, or vegetable noodles instead of refined pasta to incorporate complex carbohydrates and more fiber.
- Keep carbohydrate portions moderate; aim for about 1 cup of cooked pasta per serving or follow diabetes meal planning guidance like the Plate Method (1/4 carbs, 1/4 lean protein, and 1/2 nonstarchy vegetables).
- Include fiber-rich toppings like beans, nonstarchy vegetables (onions, bell peppers, zucchini), and plant proteins to slow glucose release and improve satiety.
- Choose sauces lower in added sugars or heavy fats, using tomato-based or dairy-free creamy sauces made with nuts or coconut milk for flavor with balanced nutrients.
Understanding Carbohydrates
The ADA advises that people should consider the types of carbohydrates they choose to eat, with complex carbohydrates being preferred. Complex carbohydrates are slower to digest and contain fiber, vitamins, and minerals, while refined carbs are quickly digested and cause blood sugar spikes.
Portioning Pasta
The ADA provides two methods for portioning pasta: carb counting and the Diabetes Plate Method. If using the Plate Method, people should eat no more than a quarter plate of pasta. A portion of cooked pasta is a half cup.
For those with type 1 diabetes, carb counting may be more suitable, while people with type 2 diabetes may use a more basic version based on carbohydrate choices. One "choice" contains about 15 grams (g) of carbohydrates in this method.
Remember, people with diabetes can eat pasta, but they should choose whole grain types or wheat alternatives. Always consult with a healthcare provider for personalised advice.
[1] Bean-and-whole wheat pasta salad: https://www.diabetesfoodhub.org/recipes/bean-and-whole-wheat-pasta-salad [2] Zucchini lasagna with carbohydrate portioning: https://www.diabetesfoodhub.org/recipes/zucchini-lasagna-with-carbohydrate-portioning [3] Sun-dried tomato chicken pasta with whole grain or legume pasta: https://www.diabetesfoodhub.org/recipes/sun-dried-tomato-chicken-pasta-with-whole-grain-or-legume-pasta [4] Pulse-based pasta options: https://www.diabetesfoodhub.org/recipes/pulse-based-pasta-options [5] Whole grain pasta with Brussels sprouts and walnut vinaigrette: https://www.diabetesfoodhub.org/recipes/whole-grain-pasta-with-brussels-sprouts-and-walnut-vinaigrette
- For individuals battling rheumatoid arthritis, maintaining a healthy diet with complex carbohydrates, as found in pasta dishes, can aid in managing symptoms.
- In particular, chicken, pasta, and spinach soup, rich in protein and vegetables, can be a beneficial addition to a rheumatoid arthritis-friendly diet.
- Furthermore, people with ulcerative colitis may find comfort in this same soup, as it is easy on the digestive system.
- The Chickpea Pasta with Garlicky Roasted Vegetables could be a delightful option for individuals dealing with depression, offering a variety of nutrients to support overall well-being.
- Bipolar disorder requires specific nutritional considerations, and this cold pasta salad, containing a variety of vegetables and healthy fats, might be a suitable choice.
- Individuals with type 2 diabetes should keep their carbohydrate portions under control, aiming for no more than a half cup of cooked pasta per serving.
- Eliminating pasta completely isn't essential, even for diabetes management; it's all about proper portioning and making wise choices.
- Obesity is often associated with poor nutrition, and focusing on healthier options like whole grain pasta, vegetables, and lean proteins can be a step towards weight management, all while following a fitness-and-exercise and nutrition plan for health-and-wellness.
