10 Healthy Substitutes of Pasta for Diabetics


Pasta is an essential source of carbohydrates in many households across the world.

Interesting shapes, sizes and a plethora of recipes to go with this pantry default.

Despite being an excellent filling staple, white pasta is made of refined flour.

10 Healthy Substitutes of Pasta for Diabetics

This makes it a red flag for people who have diabetes and high blood sugar.

However, they need not omit delicious recipes involving pasta. Here are ten healthy replacements for white pasta to try if you are cooking diabetes-friendly!

Fortified Pasta

Fortified pasta like whole-grain and enriched pasta typically tend to have way more nutritional benefits than regular white pasta.

Fortified pasta is known to contain fewer carbohydrates, more micronutrients and is lovely for appetite control.

These pastas can be found in various types; spaghetti, macaroni, lasagna sheets and more, quickly in supermarkets.

Good brands of fortified pasta will pack manganese, fibre and selenium too. They taste almost identical to regular pasta and are hence a fantastic alternative to it.

Fortified pasta must be purchased after reading the labels carefully for nutritional information.


Fortified pasta is an excellent low carb and nutrient-rich substitute to white pasta for diabetes. It tastes identical and is available easily.

Shirataki Noodles

Dubbed as ‘miracle noodles’ by many, Shirataki noodles are a type of noodles that originate from Japan. They have a white-translucent look when cooked and are incredibly good for health.

Shirataki is made of a viscous fibre called glucomannan, known to aid calorie control and weight loss and appetite control. Other than that, these ‘miracle noodles’ also help boost immune health.

Studies have proven that glucomannan successfully reduces blood sugar levels and regulates insulin production.

It is no surprise that, shirataki is a top-notch replacement for pasta for people with diabetes. It also goes very well with a lot of different sauces and dressings.


Shirataki noodles are an outstanding substitute for pasta and should be included in the diets of diabetics because of their unending list of health benefits, everything from aiding in weight loss to regulating blood sugar.

Tofu Noodles

These are a version of regular shirataki noodles enriched with tofu proteins.

This is a good alternative for pasta enthusiasts with diabetes since it provides all the same benefits as shirataki and involves the goodness of soy.

Research has suggested that the consumption of soy can be significant for glycemic control. you can find tofu noodles easily in Asian ingredient shops.


Tofu noodles are a good alternative since it is a nutrient-packed ingredient that may help control blood sugar levels. They are a variety of shirataki that can be easily found in Asian markets.

Kelp Pasta

A fantastic alternative for seafood lovers, seaweed or kelp pasta is a new type of pasta made by rinsing and drying seaweed leaves.

Seaweed has a strong flavour of the ocean and typically goes well in broths and soups.

Seaweed has an extensive list of health benefits; it contains significant amounts of nutrients, involving vitamin C, Vitamin K, calcium, folates and iron.

Studies also conclude that these kelp noodles can help with thyroid control, weight loss and more.

However, these noodles have low fibre content and may cause bloating. It would help if you accompanied these noodles with different fibre-rich diets.


Kelp pasta is an excellent substitute for pasta due to its several health benefits and can be particularly good for people with diabetes due to its ability to control weight issues. It should be consumed carefully since it has low fibre.

Spaghetti Squash

Spaghetti squash is a type of squash that originates from Central America and has become a household pasta substitute in American homes.

When cooked, this squash becomes stringy and noodle-like and may be served with sauces, meats, dressings and other toppings.

Spaghetti squash has a mildly sweet flavour that goes particularly well with tomato-based sauces.

It is also low in calories, around 72% fewer calories per serving than white pasta, making it an excellent alternative for those looking to maintain or control blood sugar levels.


This winter vegetable is a fantastic alternative for people with diabetes. The health benefits of spaghetti squash are great, and it tastes great with pasta sauces and dressings.

Vegetables(Zucchini, Carrots, Turnips, Beets and Cucumbers)

Spiralized vegetables are a good alternative to pasta in a diabetics diet and are a great way to incorporate the goodness of vegetables into your meals.

You may also chop vegetables into long, thin slices, made into noodles using a peeler, and more.

Incorporating more vegetables has proven to help avoid chronic illnesses, control weight, and regulate insulin production.

It is recommended to use various vegetables in combination; anything from turnips, parsnips, celeriac, carrots, cucumbers to beetroot can be used, especially in a raw state.

Avoid high carb vegetables like potatoes and yams.


Spiralised/shaved vegetables in place of pasta is an excellent method to involve vegetables in a diabetic’s diet without compromising on the satisfaction of eating pasta. People with diabetes should avoid high carb vegetables.


Sprouts may be considered an excellent nutrient-packed alternative to pasta.

Although the texture and taste may not match that of white pasta, raw sprouts as a replacement for pasta in sauces, salads and even so far as baked recipes can do wonders for diabetic health.

Studies suggest that raw sprouts may have the ability to regulate amylase, an enzyme that helps in breaking down sugars in the digestive tract. Furthermore, sprouts are rich in fibres and a ton of other nutrients.

Moreover, sprouts are very easy to find, affordable, and You can even sprout grain-like black-eyed peas, soy, green mung, and many more at home.


Sprouts are easy to access nutrient-packed substitute for pasta for people with diabetes. Though it does not look or taste similar to regular pasta, it works well in most recipes.

Eggplant Lasagna

If you’re looking to replace lasagna sheets or noodles, thinly sliced eggplant lightly blanched in saltwater can be a fantastic healthy alternative for people with diabetes.

Eggplant, brinjal, or aubergine is a common vegetable found quickly in supermarkets and is light on the pocket.

Unknown to many, eggplant has a plethora of health benefits, particularly for diabetics.

Eggplant is a rich source of fibre, which can promote slow digestion and regulate insulin production, and has been proven to reduce hunger pangs. ,

Eggplants are also a good source of antioxidants that help control free radicals.


This vegetable, with its surprising health benefits, can be used in refined flour-based lasagna sheets. Its nutrient content makes it a suitable diabetic-friendly alternative.

Cabbage Noodles/Leaves

Cabbage is an excellent alternative to white pasta.

The texture and mild flavour of raw cabbage are perfect in salads, and ridges in the leaves are great for holding sauces and dressings the same way that pasta does.

Purple cabbage can also be used as a colourful substitute for pasta to add visual appeal to your diabetes-friendly recipes.

Cabbage can provide up to a whopping 85% of the required daily intake of vitamin K.

Moreover, the high amounts of dietary fibre can help regulate blood sugar levels by aiding in slow digestion and regulating insulin secretion.


Cabbage is an affordable, easy to find and fibre-rich substitute perfect to use in place of white pasta for people with diabetes. This ingredient goes well in most recipes due to its texture and mild flavour.

Pure Buckwheat Soba Noodles

These are an excellent choice for using in place of pasta for people with diabetes. Soba can be made out of white flour, too. Hence you must make sure to purchase soba made from 100% buckwheat.

It has a lot of benefits for people with diabetes.

Originating from Japan, Soba noodles are an excellent fibre source and have a low glycemic index, making them a great diabetes-friendly pasta replacement.

They carry a mere 50 calories per ounce, around half as much as traditional white pasta.


Soba noodles have a low glycemic index and are high in fibre. This makes them a wonderful substitute for pasta for diabetics and those watching blood sugar levels.


What is the best pasta for a person with diabetes?

Fortified fibre-rich and low carb kinds of pasta are the best to achieve a very similar result to regular white pasta. The healthiest option is to use Shirataki noodles instead. They can be used in the same manner, substituted in sauces, salads and even baked recipes.

Why is pasta bad for diabetics?

Pasta has an unfortunate combination of high amounts of carbohydrates and a very low quantity of fibre. This can lead to increased blood sugar levels and disrupt proper digestion, making insulin production go haywire.

What vegetables can be spiralized to use in place of pasta?

Sturdy root vegetables like radishes, carrots, turnips, celeriac, beetroots, and even cucumbers and zucchini can be spiralized to use in place of pasta.

Are egg noodles a good substitute for pasta for people with diabetes?

No. Though egg noodles have a comparatively lower glycemic index and contain some protein, a serving of egg noodles may have around 70% of the calories a serving of white pasta does. It is not as great a substitute as others but is healthier than white pasta.

What is better for diabetics, rice or pasta?

Pasta. Studies suggest that blood sugar levels had been significantly lower in those who consumed pasta during the study as opposed to those subjects who consumed rice.

Bottom Line

There are excellent alternatives available for diabetic pasta lovers.

These substitutes are all nutrient-rich and can add a positive change to your diabetic diet, where you won’t have to miss out on your favourite pasta recipes!

We hope these alternatives help you find a suitable replacement for your following recipe.

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About Karen Wilson

Karen is a foodie to the core. She loves any variety of food - spicy or junk! Her slender body and height are deceiving, as she enjoys eating hearty meals that would leave most people gasping for air. She has an appetite for life, and wants everyone around her to share in it too.

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