Almost nothing beats a big bowl of spaghetti, am I right? Warm noodles in a tasty sauce… it hits you right in the comfort-food zone. After being diagnosed with high blood sugar, you may think you have to say goodbye to pasta forever. After all, a single one cup serving of traditional pasta contains upwards of 43 grams of carbs! (And most of us are dishing up far more than one cup per “serving.”)
However, there is still hope for diabetic pasta lovers – zoodles (zucchini noodles!) Zucchini noodles are exactly what their name suggests: zucchini squash cut into thin, noodle shapes. This is done using an appliance called a “spiralizer.” Just drop the zoodles into boiling water for a few minutes, or sauté on the stove, until the noodles are cooked through. Simply add your favorite pasta sauce (check nutritional labels for added sugars), top with grated parmesan, and you’re good to go!
For diabetics (and non-diabetics alike) summer squash like green zucchini are an excellent addition to your diet. At just 19 calories per cup, zucchini contains half the calories of broccoli or Brussels sprouts. Zucchini is also low on the glycemic index, meaning its natural carbs are digested slowly, preventing blood sugar spikes.
This nutritional powerhouse doesn’t stop there! Squash vegetables like zucchini are full of phytonutrients, including vitamin C. One medium zucchini contains more than half of the daily recommended value of vitamin C! Vitamin C is a powerful antioxidant and immune booster. Vitamin C also lowers levels of sorbitol, (a form of sugar that can build up in the body and damage cells in your nerves, eyes, and kidneys.) One study also showed that Vitamin C is rapidly lost in the bodies of those with diabetes. This means diabetics need more Vitamin C than the average person in order to reap the benefits.
Zucchini is largely made up of water. This means zucchini is easily digested by the body, and can help with gut health. Combined with its anti-inflammatory properties, the essential nutrients found in zucchini lend it very well for helping with symptoms of IBS, leaky gut syndrome, even ulcerative colitis.
Zucchini also contains a good amount of fiber. Fiber serves many purposes for the body. It helps to regulate blood sugar, it prevents the absorption of cholesterol, and promotes gut health and regularity. All of these benefits are especially helpful for individuals with diabetes as it is crucial for them to control blood sugar, as well as, heart health.
The nutrients and fiber we discussed above are found mainly in the zucchini’s skin. So instead of peeling your zucchini before use, just give it a good scrubbing, leave the skin on and eat the whole vegetable, seeds and all.
You can also make “zoodles” out of other foods. Another favorite to use for alternative pastas is the sweet potato. High in several key vitamins, as well as magnesium and potassium, the sweet potato is also low glycemic, making it an excellent choice for diabetics instead of the traditional white potato.
You can also use your spiralizer to create veggie “fries.” Imagine – crispy sweet potato fries with a dusting of salt hot out of the oven. Yum! Simply trim the ends off the sweet potato, give it a good scrub, and stick it on your spiralizer. Toss the spirals in olive oil, salt, and pepper and bake them in the oven until hot and crispy. Same goes for turnip fries. Delicious!
It is possible for diabetics to enjoy their favorite feel-good foods like pasta (and fries) we simply have to get a little more creative. The foods you eat should taste great, make you happy, and keep your blood sugar stable. Zucchini “zoodles” definitely fit that bill! Check out this link to Amazon.com to start spiralizing and zoodling today!
Sources:
https://www.cnn.com/2018/02/28/cnn-underscored/zoodles-pasta-alternative-shop/index.html?iid=underscoredhealthhpplacement
http://www.health.com/food/6-things-you-should-know-about-zucchini
https://draxe.com/zucchini-nutrition/
https://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html
FAQs
What pasta does not raise blood sugar? All pasta raises blood sugar to a certain extent. However, whole grain types or those made from lentil, buckwheat, or pea flour contain more fiber than white pasta and may help to balance blood sugar better.
Can diabetics eat zucchini noodles? ›
Simply add your favorite pasta sauce (check nutritional labels for added sugars), top with grated parmesan, and you're good to go! For diabetics (and non-diabetics alike) summer squash like green zucchini are an excellent addition to your diet.
Does egg pasta spike blood sugar? ›
Egg noodles have a moderate glycemic index, which is a measure used to estimate the extent to which specific foods increase your blood sugar levels (8). They typically have a higher glycemic index than pasta, although this can vary depending on the specific type of pasta and cooking method used.
What kind of pasta is best for diabetics? ›
Whole wheat pasta is an excellent choice for diabetics as it contains whole grains. In addition to whole wheat pasta having a lower glycemic index than traditional pasta, whole wheat pasta also contains more fiber which can help to keep blood sugar levels in check.
What is the healthiest pasta to eat? ›
Whole-wheat pasta
Whole wheat pasta has a nuttier flavor and grainier texture than ordinary pasta, but when covered with sauce, it's just as delicious. Unlike typical pasta, whole-wheat pasta contains all three parts of the grain — the bran, endosperm and germ — which means it's less processed and more nutritious.
What are the 5 worst foods for blood sugar? ›
Foods to limit or avoid
- Refined grains. Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts. ...
- Sugar-sweetened beverages. ...
- Fried foods. ...
- Alcohol. ...
- Breakfast cereal. ...
- Candy. ...
- Processed meats. ...
- Fruit juice.
Reduces blood sugar levels
Zucchini is low in carbohydrates. If a person uses zucchini as an alternative to high carbohydrate products, such as pasta, they will reduce their carbohydrate intake, which can help lower their blood sugar levels.
What noodles are good for lowering blood sugar? ›
In one small study, eating konjac products (such as shirataki noodles) for 12 weeks led to a significant reduction in fasting blood sugar levels and hemoglobin A1c, a marker of long-term blood sugar levels, in people with type 2 diabetes ( 17 ).
Is Barilla chickpea pasta good for diabetics? ›
Is chickpea pasta good for diabetics? Yes, compared to traditional pasta, it's a lower-glycemic choice for anyone looking to get better at managing blood sugar. The glycemic index refers to how the product will affect your blood sugar on its own.
Which nuts should diabetics avoid? ›
Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says.
"Dark chocolate covered berries and nuts [are a great choice] for both [types of diabetes] because the nuts have omega-3s. The dark chocolate has antioxidants and the berries are lower glycemic types of foods. They have more fiber, so they're friendly for both [types of diabetes]," she says.
What carbs don't spike blood sugar? ›
Carrots. These are considered non-starchy (as are string beans, tomatoes, mushrooms, peppers, broccoli, asparagus and cauliflower) and good in a diabetes diet. High-fiber grains. Farro, quinoa and barley keep sugars more stable than white rice or pasta.
What pasta doesn t spike blood sugar? ›
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. Many typical white pasta noodles are fashioned with semolina flour, which is made by grinding a type of wheat known as durum, according to Bob's Red Mill.
What spaghetti sauce is OK for diabetics? ›
Tomato-based sauces are generally a safe bet for people with diabetes, as they tend to be lower in sugar than other options. If you're making your sauce, use a sugar-free option as your base. You can also add some lean protein, like ground turkey or chicken breast, to help balance the meal.
What is the best breakfast for a diabetic to eat? ›
People with diabetes may need to eat a breakfast that can help balance their blood sugar levels. Diabetes-friendly breakfast options can include eggs with lean protein, Greek yogurt or cottage cheese with fruit, and multigrain toast with avocado.
Which carbs don't spike blood sugar? ›
Anyone with diabetes might be surprised to learn certain foods minimally impact sugar levels, including:
- Carrots. ...
- High-fiber grains. ...
- Bran cereal. ...
- Potatoes. ...
- Cottage cheese. ...
- Lentils. ...
- Strawberries and raspberries.
For this reason, pasta is the best option for a diabetic as it is rated as a low-glycemic index food. In contrast, potatoes, rice, and bread all fall under the high-glycemic index rating and are less good options for diabetics.
Does brown pasta spike blood sugar? ›
Complex carbs like those found in whole-grain pastas are higher in fiber and take longer to digest, which helps prevent blood sugar spikes after meals. The same as true of whole-grain bread.
