Looking for healthier pasta options that won't spike your blood sugar? Low-glycaemic index (GI) pasta is the answer! These alternatives are perfect for managing diabetes, maintaining steady energy, and supporting overall metabolic health.

Here's a quick summary of the top 10 low-GI pasta options and their benefits:

1. Shirataki noodles (GI ~0): Zero carbs, made from konjac, and great for blood sugar control.
2. Chickpea pasta (GI 35): High in protein and fibre, with a nutty flavour.
3. Red lentil pasta (GI 30-40): Packed with protein, fibre, and essential nutrients.
4. Black bean pasta (GI 29-38): High protein, high fibre, and low carbs.
5. Konjac noodles (GI 10-15): Low-calorie and low-carb, perfect for weight management.
6. Whole wheat pasta (GI ~50): Familiar taste with more fibre and nutrients.
7. Edamame pasta (GI 30-40): Protein-rich and perfect for plant-based diets.
8. Mung bean pasta (GI 23): Low GI with a mild flavour and firm texture.
9. Quinoa pasta (GI 35-45): A complete protein with all nine essential amino acids.
10. Soba noodles (GI 45-55): Nutty flavour and versatile for hot or cold dishes.

Quick comparison table

Switching to low-GI pasta can help control blood sugar and improve overall health. Keep reading to learn how to prepare these options and incorporate them into your diet!

Looking for more low-GI staples? Check out the top 10 low glycaemic index breads to keep your blood sugar steady.

Glycaemic index and pasta explained

Pasta has a moderate glycaemic index (GI), thanks to its unique structure. This makes it a better choice than many other carbs. Its dense texture and larger particle size slow down digestion, giving it a GI of 50-60. Compared to bread or rice, which digest faster and cause sharper spikes in blood sugar, pasta is a more balanced option.

Research shows that regular pasta has a lower GI than couscous. Whole grain pasta offers even more benefits, as its higher fibre content slows digestion further. The starch in pasta releases glucose into the bloodstream more gradually, making it a smart choice for managing blood sugar.

Studies also confirm that pasta leads to smaller blood sugar spikes compared to other refined carbs, providing more consistent energy. To maintain steady blood sugar levels, aim for portions containing 45–60 grams of carbs per meal. Additionally, modern pasta alternatives, like chickpea pasta with a GI of 35, can reduce the glycaemic impact even more.

With this understanding of pasta's GI, let’s look at the best low-GI pasta options to support your metabolic health.

Understanding how different carbs affect your blood sugar is key. Learn more in this guide to carbohydrates and the glycaemic index.

1. Shirataki noodles

Glycaemic index value

Shirataki noodles are a standout option for anyone looking for a pasta alternative with minimal impact on blood sugar. With a glycaemic index near zero, they contain no digestible carbohydrates, making them an ideal choice for managing blood sugar levels.

Nutritional benefits

These noodles are made from konjac glucomannan, a type of soluble fibre, and are calorie-free. They offer several health perks due to their unique composition. Research suggests that eating shirataki noodles regularly may:

• Lower fasting blood sugar levels
• Reduce A1C levels
• Improve insulin sensitivity
• Promote healthy cholesterol levels

Taste and texture

Shirataki noodles have a translucent, jelly-like texture and a neutral flavour, which allows them to soak up the taste of sauces and seasonings. To get the best results, preparation is key:

Cooking versatility

These noodles are incredibly flexible in the kitchen and work well in a variety of dishes, such as:

• Stir-fries with vegetables and protein
• Soups and light broths
• Cold noodle salads
• Classic pasta recipes with sauce

If you're looking for another low-GI, plant-based option with a bit more substance, chickpea pasta is worth considering.

2. Chickpea pasta

Glycaemic index value

Chickpea pasta has a GI of 35, making it a great choice for keeping blood sugar levels steady. This makes it particularly helpful for those managing diabetes or focusing on blood sugar control.

Nutritional highlights

Packed with 11.38g of protein and 4.54g of fibre per serving, chickpea pasta outshines both white and wholewheat pasta in these key nutrients. Plus, it’s lower in calories and carbs, offering a healthier alternative.

Taste and texture

This pasta has a nutty flavour and a slightly denser texture compared to wheat-based options. It’s a tasty way to switch things up in your meals.

Cooking versatility

Chickpea pasta is incredibly versatile. Serving it cold increases resistant starch, which can further reduce its glycaemic effect. Try it in:

• Mediterranean dishes with olive oil and fresh veggies
• Cold pasta salads, perfect for meal prepping
• Hearty casseroles
• Classic pasta recipes with tomato-based sauces

For another protein-packed, low-GI alternative, consider giving red lentil pasta a try.

3. Red lentil pasta

Glycaemic index value

Red lentil pasta has a glycaemic index of 30–40, which helps maintain stable blood sugar levels and supports overall metabolic health.

Nutritional breakdown

Red lentil pasta offers a solid nutritional edge over traditional pasta. Here’s how it compares per cooked cup (140g):

With more protein and fibre than its white or whole-grain counterparts, red lentil pasta promotes slower digestion, steady energy, and balanced glucose levels. It’s also a good source of iron (5.93 mg) and calcium (45 mg), adding extra nutritional value to your meals.

Taste and texture

This pasta features an earthy flavour and a slightly firmer texture compared to wheat-based options. It holds its shape well, avoiding the mushy consistency some alternatives can develop.

Cooking tips and uses

Red lentil pasta is versatile and works beautifully with a variety of sauces, from lighter options to rich, hearty ones. To get the best results:

• Cook until al dente, stirring often to preserve its texture.
• Add a generous amount of salt to the cooking water to boost flavour.
• Store leftovers in the fridge for up to 2 days or freeze for as long as 3 months.

Want to try something different? Black bean pasta offers another nutrient-packed option with a distinct flavour profile.

4. Black bean pasta

Glycaemic index value

Black bean pasta has a glycaemic index ranging from 29 to 38, depending on the brand and how it's prepared. This is much lower than traditional wheat pasta, which has a GI of 49. This lower GI can help with managing blood sugar levels effectively.

Nutritional breakdown

When compared to regular pasta, black bean pasta stands out nutritionally. Here's how they measure up per 100g of dry pasta:

With its high protein content, black bean pasta can help maintain muscle health, while its fibre supports digestion and helps you feel full longer. Its lower carbohydrates content and GI make it a great choice for balancing blood sugar and boosting metabolic health.

Taste and texture

This pasta has a rich, earthy flavour and a firm texture that holds up well during cooking. Unlike many gluten-free options, it doesn’t fall apart or turn mushy, making it a reliable alternative for various recipes.

Cooking tips

To get the most out of black bean pasta:

• Cook it until al dente for the best texture.
• Pair it with Asian or Mexican-inspired seasonings for a bold flavour.
• Use it in both warm dishes and refreshing cold salads.
• Add vibrant vegetables for a well-rounded, colourful meal.

If you're curious about another nutrient-packed pasta alternative, check out konjac noodles in the next section.

5. Konjac noodles

Glycaemic index value

Konjac noodles have a glycaemic index of 10-15, meaning they have little effect on blood sugar levels. This makes them a great option for individuals managing diabetes or sticking to a low-glycaemic diet.

Nutritional comparison

Konjac noodles are packed with glucomannan, a soluble fibre that supports better metabolic health. This fibre is the key to their low-calorie and low-carb profile.

Preparation and uses

Konjac noodles, like shirataki, are low on the glycaemic index but offer a firmer texture, making them highly versatile in cooking. With their gelatinous consistency and neutral flavour, they easily take on the taste of sauces and seasonings. To improve their texture, you can follow the same preparation steps as for shirataki noodles.

These noodles work well in:

• Asian-inspired recipes
• Italian-style pasta dishes
• Cold noodle salads

If you're looking for a low-GI choice with more protein, consider whole wheat pasta as an alternative. It offers a more balanced nutrient profile while still being a healthier option than traditional pasta.

Looking for the best rice options to keep your blood sugar steady? Check out this list of the top 10 low GI rice varieties.

6. Whole wheat pasta

Nutritional breakdown

Whole wheat pasta is packed with nutrients that help maintain metabolic health. Here's what you get in a 140g serving:

Flavour, texture, and cooking tips

Whole-wheat pasta is a great option for those easing into low-GI choices. It combines familiar taste with better metabolic perks. Its nutty flavour and firm texture work well in hearty recipes. For a lower glycaemic effect, cook it al dente and pair it with protein, fresh veggies, and healthy fats.

Have you considered how mindful eating affects blood sugar? Discover how eating mindfully can support better glucose control and overall health.

7. Edamame pasta

Glycaemic index value

Edamame pasta, made from young soybeans, has a glycaemic index of 30-40—much lower than traditional wheat pasta, which typically falls between 50-60. This makes it a smart option for managing blood sugar levels.

Nutritional highlights

Packed with nutrients, edamame pasta delivers impressive amounts per 100g:

Its combination of high protein and fibre helps maintain steady blood sugar levels and keeps you feeling full longer.

Flavour and cooking ideas

Edamame pasta has a nutty flavour and firm texture, making it a great fit for a variety of dishes. Here are some ideas:

• Pair it with Asian-style sauces or stir-fries
• Use it in light olive oil-based recipes
• Add it to cold pasta salads
• Combine with meat or tofu for protein-packed meals

Pro Tip: Try tossing edamame pasta with roasted veggies and a drizzle of sesame oil for a satisfying, low-GI meal that enhances its nutty flavour.

If you're looking for another protein-rich, low-GI alternative with a distinct taste, give mung bean pasta a try!

8. Mung bean pasta

Glycaemic index value

Mung bean pasta has an impressively low glycaemic index of 23, making it a standout choice for those looking to manage blood sugar levels effectively. Its minimal impact on blood sugar makes it a reliable option for healthier meals.

Nutritional breakdown

A 140-gram serving of cooked mung bean pasta provides a nutrient-packed profile:

With its high protein and fibre content, this pasta helps maintain steady energy while keeping you satisfied longer.

Taste and texture

Mung bean pasta has a mild, neutral flavour and a firm, al dente texture. It holds its shape well during cooking, avoiding the mushy consistency that some legume-based pastas can have.

Cooking tips and uses

This pasta works beautifully in both Asian and Mediterranean dishes. To get the most out of it:

• Cook it slightly less than traditional pasta to keep its firm texture.
• Pair it with a spicy peanut sauce or a light lemon-garlic dressing for a flavourful twist.
• Combine with fresh vegetables and lean proteins for a well-rounded, nutritious meal.

Pro Tip: Toss mung bean pasta with a simple garlic and olive oil sauce, then add roasted vegetables and fresh herbs for a quick, delicious dish.

Up next, we’ll take a look at quinoa pasta, another low-GI option with a distinct nutritional profile.

9. Quinoa pasta

Quinoa pasta, with a glycaemic index of 35-45, is a great choice for managing blood sugar and supporting metabolic health. It's also a complete protein, meaning it contains all nine essential amino acids—perfect for those on plant-based diets.

Nutritional highlights

Here’s what you get in a 100g serving of cooked quinoa pasta:

Flavour and texture

Quinoa pasta has a nutty taste that complements a variety of recipes. Plus, its firm texture holds up well during cooking, making it a reliable option for meal prep or leftovers.

Cooking tips

This pasta is versatile enough to pair with both light and rich sauces. It works beautifully in hot dishes or cold salads. For the best al dente texture, check it about 2 minutes before the recommended cooking time.

Interested in exploring another low-GI option? Soba noodles bring a classic Japanese twist with similar metabolic perks.

Wondering what healthy blood sugar levels look like after a meal? Learn more about optimal post-meal glucose levels and how to manage them effectively.

10. Soba (buckwheat) noodles

Soba noodles bring together great nutrition and the distinct taste of Japan. Made from buckwheat flour, these thin, brown noodles have gained traction with health-focused eaters everywhere.

Glycaemic index value

Soba noodles sit in the low to medium glycaemic index (GI) range, with pure buckwheat soba scoring around 45 and varieties mixed with wheat reaching up to 55.

Nutritional breakdown

Here’s what you get in a 100g serving of cooked soba noodles:

Flavour and texture

Soba noodles are known for their nutty, earthy flavour. They have a firm, slightly chewy texture that works well in both hot and cold dishes. Cooking them right ensures they stay firm and don’t turn mushy.

How to use them

Soba noodles shine in traditional Japanese dishes. You can serve them hot in dashi broth (tsuyu), chilled with a dipping sauce (zaru soba), or stir-fried with your favourite vegetables.

Pro tip: For a gluten-free option, choose Juwari soba, made from 100% buckwheat flour. Nihachi soba, which blends 80% buckwheat with 20% wheat flour, is more common but contains gluten.

To cook soba noodles, boil them for 4-6 minutes, then rinse under cold water to stop the cooking process.

Soba noodles are a flavourful, nutritious choice that fits seamlessly into a low-GI diet. Keep reading to discover more ways to enjoy low-GI foods in your meals.

Tips for using Low-GI pasta in your diet

Switching to low-GI pasta is a smart choice for managing blood sugar, but how you prepare and pair it is just as important. Here's how to make the most of it:

Portion control and balanced meals

Keep portions in check and pair your pasta with nutrient-dense ingredients. Aim for this simple balance:

Preparation tips

• Cook pasta al dente: This helps maintain its low glycaemic properties.
• Choose the right sauce: Go for tomato-based or olive oil-based options, steering clear of heavy cream or sugary sauces that can affect blood sugar levels.
• Plan ahead: Cook and portion your meals in advance for quick, healthy options during busy days.

Common mistakes to avoid

• Using too much sauce: Keep sauce to 1/2 cup per serving to avoid adding unnecessary calories or sugar.
• Skipping protein: Always include a protein source to help slow the digestion of carbohydrates.‍
• Overloading on pasta: Stick to the recommended serving sizes to maintain steady blood sugar levels.

Conclusion

Low-GI pasta has become a popular choice for those looking to manage blood sugar levels while maintaining good nutrition. These options not only support blood sugar control but also provide valuable nutrients that fit well into a healthy diet. Interestingly, studies show that preparation methods—like serving certain types cold—can further reduce their glycaemic impact.

To optimise your meals, Vively's Continuous Glucose Monitor (CGM) can help track how different pasta varieties and cooking methods affect your glucose levels in real time. Choosing protein-packed legume-based pasta or zero-carb konjac noodles can make a significant difference, but the way you prepare and pair them matters just as much.

For example, serving certain pastas cold increases their resistant starch content, which helps lower their glycaemic response. By using Vively's CGM to monitor these effects, you can fine-tune portion sizes, ingredients, and meal timing to keep blood sugar stable while still enjoying your favourite pasta dishes.