Super Scrumptious Substitutes For Pasta For Diabetics To Try

For individuals that are diagnosed as diabetic, it can mean some pretty significant changes to their general routine, especially when it comes to their diet. Though scary, these changes are really vital so that they can manage their condition. 

Regardless of the why though, the actual how can be a little complicated, overwhelming, and unappreciated.

Let’s face it, no one wants to give up their favorite foods. But alas, there is no alternative, foods such as pasta simply can no longer be a part of their staple diet due to health reasons. 

For example, the complex carbohydrates of pasta can cause blood sugar levels to spike and this is simply not safe for diabetics. 

Luckily, though, there are so many different and diverse food items out there that finding a substitute can be a quick, easy, and tasty solution to any pasta problem.

Let’s take a closer look at the relationship between pasta and diabetics along with the best and most scrumptious substitutes that can be used instead! 

Super Scrumptious Substitutes For Pasta For Diabetics To Try

Can Diabetics Eat Pasta?

Pasta is a quick and easy dish to make that for most individuals is a healthy and versatile option that allows you to get that much-needed source of complex carbohydrates. But for diabetics, pasta has to be considered much more carefully before it is consumed. 

You see, while complex carbohydrates must still be an important component of a diabetic diet, they must also be balanced with several other nutrients too.

Plus, a lot of pasta contains refined flour which diabetics should not eat. Why? Well, it can cause their blood levels to spike significantly. 

Now, this isn’t to say that all pasta must be eradicated from a diabetic diet. But it does mean that a lot of pasta varieties must be avoided.

However, there are options out there that are okay to use, such as whole-wheat and gluten-free pasta. When consuming this type of pasta, diabetics should also ensure that it is paired with lean protein as well as plenty of veggies to ensure the meal is completely balanced. 

However, there are also completely different food types that can be used instead of pasta that make perfect substitutes too. Let’s take a closer look at some of those now. 

The Best Scrumptious Diabetic-Friendly Substitutes For Pasta

If you are looking for something new to substitute for your favorite food, pasta, you’re in luck, because there are tons of totally tasty options out there.

All of these options are both healthy and packed full of flavor, so you can be sure that diabetics will still have amazing options for moreish meals. 

1. Spaghetti Squash

So, spaghetti squash is a super tasty variety of winter squash. You can probably guess how it got its name. Because it has long spaghetti-like strands. 

Typically, it’s a little milder than its similar squash counterparts but it’s a very versatile option as it works well for both sweet and savory options.

And once it’s cooked, it has a pretty pasta-like texture. It’s firm but still has a tender texture to it that is delightful. 

This makes it the perfect pasta choice for diabetics but it’s also the perfect option for anyone who is also trying to stick to a lower-carb diet too. 

And what’s better is that there is no end to the ways in which it can be prepared and served. It tastes amazing whether it is roasted, steamed, or baked. And it tastes amazing on its own but also goes great with a variety of sauces, cheeses, and veggies. 

2. Zucchini Noodles

Zucchini noodles, often referred to as ‘zoodles’, are the perfect substitute for pasta. Not only are they divinely delicious, but they are also a great option for those following a diabetic or health-conscious diet. 

These noodles are also super easy to make so you’ll still get the ease and convenience that comes with a traditional pasta dish. All you need to do is spiralize some zucchini and voila – you’ve made them. 

They also hold a very similar texture to pasta and even taste pretty similar too. Zoodles are also very low in carbohydrates which makes them the perfect option for diabetics along with those following low-carb diets such as the Keto diet. 

This spiralized veggie is also very versatile, they work well with a selection of different dishes and go great with several pasta sauces too. 

3. Carrots

Carrots might not be your first thought when it comes to a pasta substitute, but they are actually the prime candidate for the job.

They are a super healthy food choice that provides a great source of dietary fiber along with several antioxidants and several vitamins. 

The most important characteristic of carrots for diabetics is that they have a fairly low Glycemic Index score. What this means is that they won’t cause any sudden and fast blood sugar level spikes. 

And when it comes to incorporating them into your diet, they are tasty, versatile, and work great in the place of pasta. For example, you can easily switch out pasta sheets for chunky carrots in a lasagna.

They have a somewhat sweet, somewhat earthy taste with a crunchy texture which is absolutely delicious and they can be eaten in a multitude of different ways so no two meals are ever exactly alike. 

4. Eggplants

There is no end to the ways that you can prepare eggplants. Whether you spiralize, bake, grill, or fry them, they always taste delicious. They have an almost tomato-like taste but they have a much denser texture. 

Arguably the best trait of the eggplant, though, is its ability to take on the flavor of all the other ingredients introduced to the dish.

This means that every bite is packed and bursting with flavor. And each time that you use it in a dish, it’ll have a slightly different taste which makes things pretty interesting. 

It’s a great option for a pasta substitute for diabetics since not only does it taste fantastic but it is also packed full of antioxidants and fiber. 

5. Cabbage

When raw, this leafy green has a very crunchy texture with a subtle but stunning sweetness to it. Once cooked, it becomes much more tender and its flavor becomes even milder.

When shredded, this vegetable makes the perfect substitute for pasta. It can be prepared using a plethora of methods such as frying, steaming, and boiling. 

What makes it great for diabetics is that just one cup of the shredded stuff equates to as little as 5 grams of carbohydrates.

It’s also a decent source of vitamin C and one leaf is just 6 calories. So, it’s definitely a healthy option to try too. 

6. Ancient Whole Grains

Ancient whole grains also work as a great option when you don’t want to (or can’t) eat pasta. Sure it doesn’t resemble pasta all that much, but they do recreate that hearty flavor that you may be craving. And blessing your body with more nutrients at the same time.  

Plus, you can ensure that you’ll still have a wide range of variety in your life since there are so many different grains to choose from.

Currently, it seems that quinoa is a very popular grain that is incorporated into many healthy diets, but you can also use options such as sorghum and farro if you’d prefer.

These grains contain plenty of nutrients that your body needs. They are rich in fiber, vitamins, minerals, and proteins. So, they really are a great healthy choice. 

They can also be mixed straight in with your favorite meals and dishes. You can throw any sauce you prefer on top of them and they’ll still taste great.

Honestly, there are tons of different recipes that you can choose from when making meals with ancient whole grains. 

Final Thoughts

It’s a strange thing how food is both a necessity and a luxury. And I suppose you often take the luxury of a great meal for granted until you can’t eat certain ingredients or food items anymore.

When a medical condition or a healthy lifestyle choice means that you have to mitigate certain items from your diet, it can be really hard to find substitutes that hit the spot in quite the same manner. 

But if you try any of the substitution options outlined in this article, I can assure you that you’ll not only satisfy your hunger in a necessity sense, but you’ll also really enjoy the amazing textures and flavors of the dish.

These substitutions are super scrumptious and mimic pasta in a really real way.

Super Scrumptious Substitutes For Pasta For Diabetics To Try

Recipe by AubreyCourse: Substitutes


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Cooking time






  • Spaghetti Squash

  • Zucchini Noodles

  • Carrots

  • Eggplants

  • Cabbage

  • Ancient Whole Grains


  • Decide on what substitute you need
  • Pick a substitute from the list above
  • Read what you need to substitute with
  • Create the recipe and enjoy
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