What Happens to Your Blood Sugar When You Eat Pasta

From eatingwell.com

A registered dietitian shares how this popular high-carb food can still be enjoyed on a diabetes-appropriate meal plan 

KEY POINTS

• People with diabetes can eat pasta dishes, as long as they watch blood sugar levels.
• Choose pastas that are higher in protein and fibre when possible.
• Add veggies, protein sources and healthy fats to slow digestion.

Eating carbs while managing a diabetes diagnosis likely seems impossible. A person who has diabetes—whether it's prediabetes or type 2—must regulate their carb intake to avoid blood sugar spikes in order to delay or prevent any long-term health problems such as heart disease, vision loss and kidney disease.

Nevertheless, this doesn't mean that people with diabetes have to give up all carbohydrates altogether. There are methods people with diabetes can follow when it comes to eating high-carb foods, including pasta, while keeping blood sugar levels in check.

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How Pasta Affects your Blood Sugar

Samantha MacLeod, M.S., RDN, says it all starts with tracking and having a plan. "Counting carbs and monitoring blood sugar levels can definitely be overwhelming at first," MacLeod says. "Like with everything, practice makes perfect, and the more you do it, the easier it gets.

MacLeod explains that eating regular meals and snacks is important for maintaining consistent blood sugar levels. Using an app can also be beneficial for carb counting and creating a plan with a registered dietitian. "Your RD can help you establish a meal plan and carbohydrate goal that factors in all your individual lifestyle needs," she says.

Tips for Including Pasta

If pasta is a favourite food and still a priority within your new meal plan for diabetes, here are the few things MacLeod says to keep in mind.

Look for High-Fibre Solutions

Managing diabetes means paying closer attention to your blood sugar levels; different foods affect your blood sugar levels differently. While carbohydrates are known for spiking blood sugar due to the way they digest into sugars in the body for quick energy, carbohydrates with a higher fibre content, such as whole grains, can actually benefit blood sugar by slowing down the spike because the body isn't able to absorb or break down fibre.

Because of how high-fibre foods benefit people with diabetes, MacLeod says reaching for high-fibre pasta options may be the key to maintaining blood glucose while still enjoying pasta. "Individuals with diabetes should choose to enjoy whole-grain pasta options (due to higher fibre content than regular pasta) and be conscious of their portion sizes," she says.

One research found that eating low-starch high-fibre pasta reduced postprandial glucose elevation compared to eating standard pasta for healthy participants and those with type 2 diabetes.

Add Protein and Veggies to Your Dish

What you add to your plate is also important for managing blood sugar levels—especially if you choose to eat a standard white pasta.

MacLeod suggests adding lean protein and veggies to your pasta dish to add another boost of fibre as well as satiating protein. Protein foods—such as chicken, fish, eggs, nuts and even cheese—have a minimal impact on glucose levels during digestion. These foods are also slowly digested in the body, keeping you feeling fuller for longer periods of time, while also keeping those blood sugar levels in check.

"Protein hack: there are so many different varieties of alternative pasta that naturally have a higher protein content," says MacLeod. "One of my favourites is chickpea, with 23 grams of protein per serving!"

Avoid Eating Pasta Alone

While it is possible to enjoy a plate of pasta when you have diabetes, MacLeod emphasizes the importance of not eating pasta alone, given how it affects your blood sugar levels. Instead, add veggies and lean protein to your pasta dish to give your meal extra fibre and slow-digesting, satiating protein.

However, if you aren't serving pasta as the main event, MacLeod says to follow the typical Diabetes Plate Method from the American Diabetes Association. This method can ensure that you're properly portioning out your carbohydrates and not overdoing them.

"If choosing to enjoy pasta, it is important not to overindulge. Stick to the portion size, or the amount of pasta that meets the number of carbohydrates you planned for that meal," she says.

The Diabetes Plate Method is pretty simple: fill up a quarter of your plate with carbohydrate foods, half of your plate with non-starchy vegetables and the other quarter with lean protein. "Pairing your pasta with non-starchy vegetables and lean protein, as the method suggests, helps prevent a quick spike in blood sugar," says MacLeod.

Pasta Nutrition Information

A 2-ounce serving of dry pasta has:

• Calories: 211
• Total Carbohydrates: 43 g
• Dietary Fibre: 2 g
• Total Sugar: 2 g
• Added Sugar: 0 g
• Protein: 7 g
• Total Fat: 1 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 3 mg

Although pasta is most known for its carbohydrate content, it also contains 7 g of protein per serving. Pasta also has some fibre, which in conjunction with protein, helps contribute to satiety. To increase the protein or fibre in a pasta meal, opt for whole wheat or bean-based varieties. Or pair pasta with other lean proteins, like chicken, fish, beans and marinara sauce, and vegetables like mushrooms, peppers, onions and spinach.

Our Expert Take

Yes, you can eat pasta when you have diabetes. While pasta is a high-carb food, it can be safely consumed when paired with high-fibre options and lean proteins, and properly portioned out. "Like with anything else, it is important to have everything in moderation and not overindulge in one particular food or food group," says MacLeod.

https://www.eatingwell.com/can-people-with-diabetes-eat-pasta-11951823