Summary. People with diabetes can include pasta as part of a healthy diet. However, they should choose whole grain varieties and be mindful of their portion size. A person can use the Plate Method, carb counting, or half-cup measurements to determine how much pasta they eat.
Choose Whole-Grain Pasta
“Whole-grain pasta can be a great option because it offers more fiber, which can help blunt blood sugar spikes,” Smithson says.
How much pasta can someone with diabetes eat? The American Diabetes Association (ADA) advises that people can count carbs or use the Diabetes Plate Method to portion pasta. If using the Plate Method, people should eat no more than a quarter plate of pasta. It also states that a portion of cooked pasta is a half-cup.
Pasta, potatoes and rice... are all carbohydrates that cause a surge in blood glucose levels as they are broken down.
Avoid cream sauces, which are high in fat and calories. If you'd like to add meat to your pasta, choose fresh options rather than processed meats. Research shows that processed meat can exacerbate diabetes symptoms and increase the risk of developing the disease.
Diabetic-friendly 'spag' bol
So, onto the recipes! A classic spag bol featuring a bit pile of pasta simply isn't going to do your blood sugar any good, we're afraid. But that doesn't mean you have to miss out on the comforting joy of a homemade bolognese altogether, oh no.
You can still enjoy pasta if you have diabetes. But because it is high in carbohydrates, you'll need to adjust your portion size and/or choose healthier varieties, such as whole wheat or fortified pasta. Pasta substitutes like ancient grains or spiraled vegetables are also great options.
However, potatoes are a good source of vitamins, minerals, and fiber, and people with diabetes can enjoy them as part of a healthful diet.
Lasagna. Lasagna may be a delicious Italian comfort food staple, but it's not a great choice if you're trying to manage your blood sugar. Since noodles are the primary ingredient in lasagna, this dish tends to be high in refined carbohydrates and low in fiber.
Much of Chinese cuisine is healthy, balanced and vegetable- and grain-focused. In America, many of the most popular and widely familiar forms of Chinese food may not be the healthiest for those living with diabetes. But many of those foods can still be a part of a healthy meal pattern.
Pizza may actually be a good choice for people with type 2 diabetes; just be sure to order the thin-crust type and top it with vegetables rather than high-fat meats and extra cheese. It's also a good idea to watch portion sizes.
Fatty fish—such as salmon, mackerel, and albacore tuna—are rich in omega-3 fatty acids. These healthy fats help prevent clogging of the arteries. The American Diabetes Association recommends eating fish twice a week. Choose baked or grilled fish, not fried.
While there are some extra things to consider, ice cream can be included in a healthy meal pattern even if you have diabetes. It's best to eat ice cream in moderation and to choose an option with lower saturated fat, lower carbs and no or low added sugar.
When striving for a well-balanced diet, people with diabetes may wonder whether carbohydrate foods, like white rice, are a good option to include in their eating patterns. The short answer is: yes! While everyone's needs are unique, white rice can certainly be part of a healthy eating pattern for those with diabetes.
Eat plenty of beans
They don't have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans: hot in soups and casseroles, cold in salads, in baked falafel, bean burgers and low fat hummus and dahls.
Even if you choose baked chips or crackers that are lower in fat, they still pack a fair amount of calories and carbohydrates, so it's essential to monitor your portion size and avoid pairing them with high-fat dips. Ferguson recommends substituting classic potato chips for baked whole-grain crackers dipped in salsa.
Potato Chips: Potato chips are often made with sugar and corn syrup, so they're not ideal for diabetics. But if you must have them, check the ingredients list to find options that use no sugar or corn syrup. Tortilla Chips: Tortilla chips are usually made from corn, but some brands also contain wheat flour.
In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar. Next are foods high in protein, such as meats, fish eggs, milk and dairy products, and oily foods.