Pasta is a very popular food that is multipurpose and can be used in a wide variety of dishes. From the classic mac and cheese to a meatier spaghetti bolognese, there are several ways in which we can enjoy a plate of pasta. People with diabetes know that they have to be careful about their consumption of carbohydrates, which often steers them away from pasta. The good news is, you could still enjoy your favorite pasta meals, but there are a few things to consider first.
We will help to clear a few things up in this post by looking at whether diabetics can eat pasta and what they need to bear in mind. Additionally, the post also looks at pasta substitutes that can also make good options for various dishes.
Assessing The Nutritional Value Of Pasta
When it comes to considering whether a specific food, such as pasta, is appropriate for diabetics, it is important to turn to nutritional data. This data provides details about the amount of protein, carbohydrates, fat, and nutrients that the food contains. By assessing factors like carbohydrate content, it becomes easier to determine if food may be a problem for a person with diabetes.
A single cup of spaghetti contains around 38.27 grams of carbohydrates. This is quite a lot for a person with diabetes, especially when you consider the fact that you will likely be adding other foods to the pasta too. When you turn to fettuccine, you get about 42.95 grams of carbohydrates in a single serving. Lasagne which is served with meat, contains about 43 grams of carbs.
Pasta And Diabetes
Now that we have taken a closer look at the carbohydrate count of various pastas, it is important to consider whether a person with diabetes can still include this food in their diet. The truth is, there is no need to completely remove pasta from your diet if you have diabetes. Even though pasta is relatively high in carbohydrates, there are ways to overcome the effects that this can have on your blood sugar control.
One of the most effective ways for a diabetic to still enjoy pasta is with portion control. Many people are tempted to overindulge when there is a large container of mac and cheese on the dinner table. This is where the problem comes in – as eating more than you should cause you to take in too many carbs. This is when pasta becomes a problem, as it then causes a spike in your glucose levels.
Portion control does not mean you can only have one bite of the dish. Instead of using a large plate to dish up, place your portion of the pasta on a small plate. This can help you reduce your carbohydrate intake while still allowing you to enjoy the pasta.
Looking At Pasta Alternatives
There are also alternatives to standard pasta that you should consider, as they may be healthier choices. Whole wheat pasta, for example, is an excellent alternative, and it is just as delicious as the regular pasta you are used to. You may notice that whole wheat pasta has only slightly fewer carbs than the white alternative, but this is not the only area where the benefits come in. This particular type of pasta has about three times more fiber compared to white pasta.
Now, fiber is technically a type of carbohydrate, but the body does not digest and absorb it. It has been proven that fiber is a key element in blood glucose regulation. Increasing your fiber intake could potentially help to avoid those sudden sugar spikes that often end with tiredness and fatigue after a short while.
Consuming whole wheat fiber also provides additional benefits for your digestive system. The combination of protein and fiber in the pasta can also help you feel fuller for longer, which is great news for diabetics who often feel hungry throughout the day.
Pasta Substitutes For Diabetics
Sometimes, moving to a pasta substitute is also a good idea for people who have diabetes. These substitutes will provide the same filling experience that pasta offers but often comes with fewer carbohydrates.
Here, we take a look at a few of these substitutes that you should consider:
Ancient Whole Grains: First up is the wide range of ancient grains that are available. Quinoa is a particularly popular ancient grain that has gained significant popularity lately. These grains have a high fiber and protein content, yet they are often relatively low in carbohydrates. In addition to protein and fiber, however, these grains are also packed with minerals and vitamins. This adds more nutrients to the meals that you prepare with them.
Spaghetti Squash: Another substitute that has gained a lot of popularity recently is spaghetti squash. This one is particularly great for times when you want to make spaghetti bolognese. Cook up your squash and then shred it with a fork. You’ll notice that the flesh starts to become stringy, similar to spaghetti. You can eat much more spaghetti squash compared to pasta when you are watching your carb intake. One and a half cups of spaghetti squash have the same amount of carbs as one-third cup of pasta.
There are other ways in which you can also introduce more vegetables to your meals when your goal is to reduce your intake of pasta. For example, you can use a peeler to create vegetable spirals and ribbons. Choose non-starchy vegetables, of course, as your goal is to keep the carbohydrate count low. This means summer squash, cabbage, eggplant, zucchini, peppers, and carrots, for example.
Conclusion
Most people like to eat pasta. It’s a comforting food that’s delicious in different types of meals, both vegetarian and meaty. The high carbohydrate content of pasta makes it a difficult food for people with diabetes, as it could cause spikes in blood glucose levels. Moderation and portion control are two important elements that can help diabetics still enjoy pasta now and then. There are also alternatives, such as ancient grains, that offer a healthier substitute with added nutrients.