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Yes, Diabetics CAN Eat Pasta!

May 22nd, 2019 | no comments

Photo by Krista Stucchio on Unsplash




Pasta can often spell T-R-O-U-B-L-E for those of us trying to manage our blood sugar. But not anymore! When done right, you can enjoy a delicious bowl of pasta without your blood sugar hitting the roof. 

But… (there’s always a but isn’t there?)

You must have an open mind and be willing to try new things.


Let me get real with you about your blood sugar

Listen, if you want to eat like you’ve always eaten, take a look at your most recent lab results…because that’s exactly what you’ll continue to get. I’m sorry if this sounds a little brash, but I’m really saying it out of love.

I want you to be well my friend; nothing would make me happier. 

And guess what? You have another ally—your body. It wants so badly to be well that it absolutely will adapt favorably to change when given the opportunity.  

Broaden your horizons and challenge your taste buds a bit! Don’t worry, I’m not going to ask you to drink a kale smoothie (yet 😉).


Pasta and marinara sauce recommendations

Let’s start by swapping your traditional wheat-based pasta for…hold on to your undies…chickpea pasta. 

Are you still breathing?

Banza is a low-glycemic (gentle on the blood sugar) pasta ideal for diabetics. It’s made from chickpeas and pea protein, so not only are you gaining plant-based protein, but also four times the fiber and 40% less net carbs. That’s a double hell yeah for your blood sugar.

There are no special cooking instructions; just boil for 8 minutes and it’s done! And it doesn’t fall apart or turn to mush like some of those other alternative pastas out there. 

Banza pasta is gluten-free, non-GMO, and comes in the following varieties: penne, elbows, shells, rotini, spaghetti, wheels, rigatoni, cavatappi, and ziti. Check them out HERE!

Now for the sauce.

If you aren’t up for making homemade pasta sauce, you’ll want to choose a jarred sauce with no added sugar or sweetener in the ingredients. It’s simply unnecessary! FYI…the majority of commercial sauces contain added sugar, so check the list of ingredients. 

Newman’s Own Organic Marinara Sauce tastes great and keeps a simple ingredient list: Organic Tomato Puree (Water, Organic Tomato Paste, Citric Acid), Organic Diced Tomatoes, Organic Extra Virgin Olive Oil, Organic Carrot Puree, Organic Basil, Sea Salt, Organic Garlic, Organic Onion*, Organic Black Pepper*, Organic Fennel. 

Another sauce worth mentioning is Mia’s Kitchen Kale Pasta Sauce. It’s made with California tomatoes, tomato puree, kale, fresh onions, roasted red peppers, extra virgin olive oil, fresh garlic, sea salt, spices. Although the ingredient list on their website shows “cane sugar”, the actual sauce contains no added sugar. The company assured me they are in the process of updating the label.  

If you haven’t clicked off of this post by now, it means you have a fairly open mind. So of course I’m going to push my luck (it’s only because I love you!). Keep reading…


Instead of meat, try crumbled tempeh (a high-fiber plant-based protein)

Still with me? 

Tempeh is a probiotic-rich fermented soy product with a dense texture, making it a suitable replacement for meat.

The state of your microbiome (the collection of 100+ trillion organisms living within your intestines, mouth and nose) impacts virtually everything about you, including your: body weight, digestion, mood, immune system, and yes…blood sugar.

Because tempeh is full of healthy bacteria, it can help support a healthy, viable, and thriving microbiome. You’ll learn how to make crumbled tempeh in this week’s recipe pick for Marinara & “Sausage” Pasta!

If you draw the line at trying a meat alternative, I am still as happy as a pig in mud that you are willing to try chickpea pasta!

Because of your willingness (and because I know you can do this last one), I’m going to push you just a little further….


Finally…add a leafy green salad

As you learned in this previous post, greens offer more nutrients per pound than virtually any other Earthfood. Packed with vitamins, minerals, phytonutrients, and fiber, greens improve the health of your microbiome and also aid in blood sugar management.

Enjoy these benefits and more by serving a leafy green salad alongside your pasta! In fact, I recommend getting at least a serving or two (or three) of greens in your diet every day. Add them to shakes, sauté and fold in omelets and stir into marinara sauce, or make them the base of a main course salad!

Photo by Madison Inouye from Pexels

Greens include:

Arugula, bok choy, beet greens, broccoli rabe (rapini), cabbage, collard greens, dandelion greens, endive, escarole, kale, mesclun, microgreens, mustard greens, Romaine lettuce, spinach, Swiss chard, turnip greens, watercress, and wild greens.

See what happens when you open your mind just a bit? Now get your fanny to the grocery store and make it happen! Trust me, your body will ❤️ you for this! 


Mel’s weekly recipe pick: 
Marinara & “Sausage” Pasta (ideal for diabetics)











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