Can Diabetics Eat Whole Wheat Pasta? 7 Recipes

What better way to control diabetes than switching to whole grains? They also supply enough fiber and keep carbohydrate consumption minimal. Diabetics can definitely eat whole wheat pasta, as it has a lower glycemic index and glycemic load than refined white pasta. This will ensure that there will not be sudden spikes in the blood glucose levels, after eating them.

A regular half-cup serving of pasta made from whole wheat has around 85 to 88 calories. This includes approximately 18 grams of total carbohydrates.

The taste of whole wheat pasta is just as similar to white flour pasta. So you do not have to compromise on either health or taste of the pasta.

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Is Chickpea Pasta Good for Diabetics?

Chickpea flour, or Bengal Gram flour, is another very healthy flour used as a diabetic substitute for regular pasta. Chickpea pasta is rich in proteins, minerals, and fiber and low in the Glycemic Index, and is good for individuals with diabetes.

Thus, it fits perfectly in one’s diabetic diet, and blood sugar patients can enjoy the pasta made from it without any worries.

Ancient Japanese Tonic

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Apart from these two flour varieties, you can also try out these diabetes-friendly pasta options:

  • Egg pasta
  • Flaxseed pasta
  • Quinoa grain pasta
  • Sorghum pasta
  • Spaghetti squash
  • The Japanese Konjac noodles with zero carbs

Other Tips:

  • There are many diabetic-specific brands as well that provide safe and healthy regular pasta alternatives.
  • Add in a lot of veggies to your pasta while cooking. It helps to increase the good net nutrients such as – fiber, minerals, anti-oxidants, etc. It also reduces the overall carb consumption.
  • Cook your pasta al-dente. This is a perfect way to keep the pasta from getting mushy. Cooking methods also determine the influence of food on health.
  • Always keep in mind to have a moderate amount of pasta to keep any unhealthy symptoms away.

7 Diabetes-friendly Pasta recipes

After knowing which are the best pasta for diabetics, let us look at some great recipes to keep the blood sugars under control:

1. Vegetable pasta diabetes-friendly recipe

Ingredients

  • Low sodium chicken broth (1 cup)
  • Minced garlic (2 cloves)
  • Grated ginger (2 tsp.)
  • Peeled and Diced carrots (2)
  • Diagonally cut celery sticks (3 celery stalks)
  • Mushrooms (1.5 cups)
  • Broccoli (1.5 cups)
  • Light Soy sauce (1 tablespoon)
  • Sesame oil (1 tsp.)
  • Cooked whole-wheat pasta (1 cup)
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Method

  1. Heat a pan and add in 2 tbsps of chicken broth. Add in the minced garlic and grated ginger and sauté for 30 seconds.
  1. Add in the carrots and celery and sauté for five more minutes before adding the broccoli and mushrooms.
  1. Pour in half a cup of the chicken broth and steam for 5 minutes.
  1. Add the sesame oil, soy sauce, and rest of the broth in a separate bowl. Add in some cornstarch and mix well.
  1. Pour this mixture, and the gravy will start to thicken. Stir and cook for a minute.
  1. Add in the pasta, stir, and serve hot.

2. Tomatoes, garlic, and fresh basil Pasta diabetes-friendly recipe

Ingredients

  • Garlic cloves, thinly chopped (8)
  • Diced tomatoes (3 cups)
  • Fresh basil leaves (1 cup)
  • Salt and pepper as per taste
  • Pasta (2 cups)
  • Olive oil (1 tbsp.)
  • Grated Parmesan cheese (3 tbsps.)

Method

  1. Heat some oil in a skillet and add the garlic, sauté until aromatic.
  1. Add in the tomatoes and basil. Mix and cook for 3 minutes.
  1. Boil the pasta until properly al dente. Drain excess water and let it cool. Add in olive oil and toss the pasta to prevent sticking.
  1. Pour the tomato basil mixture into the pasta.
  1. Grate some parmesan over the pasta and serve hot.

 

3. Chicken pasta soup diabetes-friendly recipe

Chicken pasta soup

Ingredients

  • Chicken cut into pieces (8 pounds)
  • Peeled onions (2 – dice one, and cut the other in quarters)
  • Carrots (3 – dice two, cut one in quarters)
  • Parsley (3 sprigs)
  • Thyme crushed (1/2 tsp.)
  • Pepper and salt
  • Low-sodium Chicken broth
  • Sliced mushrooms (1 cup)
  • Fresh spinach (1 cup)
  • Diced celery (2 stalks)
  • Water (1 quart)
  • Pasta (1.5 cups)

Method

  1. Place the cut chicken pieces in a cooker; add in the quartered onions, carrots, and parsley. Sprinkle some pepper and thyme. Cover and cook on high for around 2 hours.
  1. When done, remove the onions, carrots, and parsley. Remove the fat from the broth.
  1. Remove the chicken and cool. Separate the bones and shred the chicken.
  1. Add the chicken back to the cooker, add all the diced veggies. Slow cook for 10 minutes.
  1. Boil the pasta as per the directions mentioned on the package.
  1. When the soup is ready to serve, add the pasta to it. Sprinkle some salt and pepper from the top and serve
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4. Penne Arrabbiata Pasta diabetes-friendly recipe

Ingredients

  • Chili flakes (1/2 tsp.)
  • Finely chopped garlic (2 large cloves)
  • Olive oil (1 tbsp.)
  • Italian tomatoes and juice (8 ounces)
  • Pasta (2 cups)
  • Parsley (2 tbsps.)
  • Grated Parmesan (3 tbsps.)
  • Pepper and salt

Method

  1. Sauté the chopped garlic and chili flakes in olive oil for 2 mins.
  1. Add in the tomatoes and juice and crush them with the spoon. Let it cook for 15mins until the sauce thickens.
  1. Cook the pasta as per the directions. Just as it’s cooked, strain it and add cold water to prevent further cooking. It maintains the al dente texture.
  1. Add the pasta to the tomato sauce, sprinkle with Parmesan, pepper, and salt, and serve hot.

 

5. Broccoli and Sausage Pasta diabetes-friendly recipe

Broccoli and Sausage Pasta

Ingredients

  • Whole wheat Penne (1.5 cups)
  • Broccoli florets (2 cups)
  • Turkey sausage (2 cups)
  • Onions (2 – one quartered, one diced)
  • Minced garlic (2 cloves)
  • Lemon zest (2 tsp.)
  • Salt and pepper
  • Parmesan cheese (1/3 cup)

Method

  1. Boil the pasta as instructed on the package. Before 5 to 6 mins of completion of boiling, add the broccoli florets to the water. After the pasta is al dente, strain the pasta and broccoli.
  1. In a hot skillet, add some oil to sauté the sausage, onions, and garlic together. Drain the fat while you cook, and keep stirring.
  1. Add the broccoli and pasta to the sausage mix, sprinkle the lemon zest, pepper, Parmesan, and salt, before serving.

 

6. Fresh veggie Penne diabetes-friendly recipe

Ingredients

  • Eggplant (3/4 cup)
  • Zucchini diced (1/2 cup)
  • Onions diced (1.5 cups)
  • Minced garlic (2 cloves)
  • Red pepper, thinly sliced (1)
  • Tomatoes, chopped (3)
  • Balsamic vinegar (1.5 tbsps.)
  • Ricotta cheese (1/2 cup)
  • Fresh basil (1/3 cup)
  • Parmesan cheese (2 tbsps.)
  • Penne pasta (2 cups)

Method

  1. Preheat oven
  1. Line the oven tray with foil and add some cooking spray. Place the zucchini and eggplant cubes on the foil.
  1. Broil the veggies until brown from all sides.
  1. Sauté onions and garlic in a pan and add in tomatoes and red peppers. Sauté for 5 mins.
  1. Boil and cook the pasta as per directions.
  1. Add the eggplant and zucchini to the sautéed veggies, and add in the cooked pasta.
  1. Stir well, add in the cheese, and serve.
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7. Spinach and Seafood Pasta

Ingredients

  • Pasta (2 cups)
  • Olive oil (1 tbsp.)
  • Lemon juice (1 tbsp.)
  • Lemon Zest (2 tsp)
  • Minced garlic (2 cloves)
  • Parsley (3 tbsps.)
  • Medium shrimps (2 cups)
  • Skinless salmon fillets (4 strips)
  • Baby spinach (2 cups)

Method

Veggie causing Diabetes
  1. Cook and boil the pasta as per instructions on the package.
  1. In a bowl, combine lemon juice, zest, garlic, and parsley.
  1. In a skillet, sauté the shrimps and salmon fillets. Flip and cook all sides properly. Add in some vinegar and let cook for 2 mins.
  1. Drain pasta, add the lemon garlic paste, and plate with the sautéed seafood.

References

  1. https://diabetesmealplans.com/5085/best-pasta-for-diabetics/
  2. https://www.diabetesselfmanagement.com/blog/diabetes-pasta-top-five-recipes/
  3. https://www.mdpi.com/2072-6643/12/1/101
  4. https://www.tandfonline.com/doi/abs/10.3109/14639239709089835
  5. https://care.diabetesjournals.org/content/34/9/1946?etoc=
  6. https://www.sciencedirect.com/science/article/abs/pii/S0963996917307615
  7. https://www.liebertpub.com/doi/abs/10.1089/dia.2019.0109
  8. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2650010410
Dr Sharon Baisil MD

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