The glycemic index is a popular tool for people on low-carb diets and who are managing their blood sugar levels, among several other reasons.
If you love pasta, you might think that it’s out on a low glycemic index diet. You’d be surprised to know that’s not necessarily the case!
Some of the lowest glycemic index pastas include:
- Shirataki noodles
- Hearts of Palm pasta
- Spiralized zucchini “pasta”
- Kelp noodles
- Lentil pasta
- Chickpea pasta
- Regular pasta
- Whole wheat pasta
You’re not alone if you’re surprised to see regular pasta on this list! We’ll explain why these pastas made the list next!
What is the glycemic index?
The glycemic index (GI) is a measurement tool that measures the extent that a single food affects your blood sugar levels. The scale for the glycemic index goes from 0-100, with pure glucose (the same type of sugar in your bloodstream – also called blood sugar) having a score of 100.
Food like pasta can be classified as low, medium, or high on the glycemic index scale depending on its nutritional composition. Here is how the categories for the glycemic index are broken down:
Low GI: 0-55
Medium GI: 56-69
High GI: 70-100
Glycemic index of pasta
The glycemic index of pasta depends on the type of flour it’s made from. Reliable glycemic index scores aren’t available for all types of pasta, so we’ve estimated which types of pasta have a lower glycemic index based on things we do know, like carbohydrate content, when the glycemic index isn’t available.
In general, low-carb pasta can be considered low glycemic index. However, you might be surprised to know that regular pasta made from non-whole-wheat durum wheat has a low GI of 47 even though it’s not low in carbs! (Keep in mind that eating more than one portion can quickly turn a moderate GI food into one that can raise your blood sugar, though!)
Lowest glycemic index pastas
Shirataki noodles (GI=0)
Shirataki noodles are very low in carbs, calories, and everything, really! Because of that, it’s not surprising that shirataki noodles have a glycemic index of 0, meaning they shouldn’t impact your blood sugar levels on their own!
Hearts of Palm pasta (likely low GI)
Hearts of Palm pasta is made from hearts of Palm, a vegetable that comes from the inner core of certain palm trees like coconut trees. The “pasta” version cuts the hearts of Palm into thin strands so they resemble pasta. Because they are so low in carbs, hearts of Palm pasta is likely very low on the glycemic index scale.
Spiralized veggies (zucchini’s GI=15)
Zucchini is the most popular type of vegetable used to make spiralized veggie “pasta”. The glycemic index of zucchini is 15, so zucchini spiralized pasta is a low GI pasta.
Kelp noodles (likely low GI)
We don’t have a glycemic index score for kelp noodles, but we know they are very low in carbohydrates so are likely very low on the GI scale. What are kelp noodles, you might be asking yourself?
They are crunchy transparent “noodles” made from steaming edible kelp, a type of seaweed.
Lentil pasta (GI of 22 according to a study)
This gluten-free, grain-free pasta is made from red lentils. Lentils have a low glycemic index because of their high fiber and protein content.
According to the study cited above, lentil pasta made with 100% red lentil pasta had a glycemic index as low as 22!
Red lentils on their own have a glycemic index of 21, and lentils in general are never higher than moderate on the glycemic index scale.
Chickpea pasta (GI ~36)
The most popular type of chickpea pasta (Banza brand) contains pea starch in addition to chickpea flour. This combination was studied and found to have a glycemic index of around 36, which classifies it as low GI!
Chickpeas are a low glycemic index food with a GI of 28.
Regular pasta (GI=47)
It might be surprising to learn that regular pasta made with non-whole-wheat durum wheat is only considered to have a moderate glycemic index! It’s not low in carbs, though, so bear in mind your portion size when it comes to blood sugar management!
Whole wheat pasta (GI=40)
Whole wheat pasta is higher in fiber than regular pasta because it’s made from whole wheat durum wheat flour. The increase in fiber helps lower its glycemic index compared to regular pasta!
Nutritional comparison of lowest glycemic index pastas
| Pasta | Calories | Total fat (saturated) | Total carbs (fiber) | Protein | Glycemic index |
| Shirataki noodles (100 g) | 5 | 0 g | 4 g (2 g) | 0 g | 0 (low) |
| Hearts of Palm pasta – ½ cup | 20 | 0 g | 5 g (3 g) | 1 g | Likely low |
| Spiralized zucchini “pasta” – 1 cup | 21 | 0.4 g (0 g) | 3.9 g (1.2 g) | 1.5 g | 15 (low) |
| Kelp noodles (1.2 cups) | 6 | 0 g | 3 g (1 g) | 0 g | Likely low |
| Lentil pasta (2 oz.) | 190 | 3 g (0 g) | 35 g (5 g) | 11 g | 22 (low) |
| Chickpea pasta (2 oz.) | 190 | 1.5 g (0 g) | 34 g (6 g) | 14 g | 36 (low) |
| Regular pasta – 2 oz. | 200 | 1 g (0 g) | 42 g (3 g) | 7 g | 47 (low) |
| Whole wheat pasta – 2 oz. | 180 | 1.5 g (0 g) | 39 g (7 g) | 8 g | 40 (low) |
FAQs:
People with diabetes should opt for higher-fiber pastas like whole wheat pasta, lentil pasta, or low-carb pastas (e.g. shirataki noodles, spiralized veggies, etc) for optimal blood sugar control.
You can make pasta have a lower glycemic index by cooking it al dente (slightly firm when bitten)! Choosing high-fiber pastas can also lower the glycemic index – just look at whole wheat pasta which has a GI of 40 compared to regular pasta (lower in fiber)’s GI of 47!
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