Latest news with #bloodSugar
Yahoo
09-07-2025
- Health
- Yahoo
We Asked 4 Dietitians the Best Pasta for Better Blood Sugar—They All Said the Same Thing
Reviewed by Dietitian Karen Ansel, M.S., RDNWhen you're watching your blood sugar, it's easy to assume pasta is off the menu. However, some types of pasta are rich in blood sugar–leveling protein and fiber. We asked dietitians the best pasta for healthy blood sugar. They unanimously said chickpea pasta.A warm, saucy bowl of pasta can instantly transport your taste buds to a place of bliss. But if you're watching your blood sugar, you may have heard that pasta shouldn't be a nightly event. So, we asked four registered dietitians to share the best pasta for blood sugar management, and they all said the exact same thing: chickpea pasta. 'Chickpea pasta is an excellent selection because it's made from legumes, [which provide] a combination of carbohydrates, protein and fiber,' says diabetes educator Amy Kimberlain, M.S., RDN, CDCES. 'This combination helps slow down the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar levels compared to a rapid increase.' Skeptical about its taste? Even die-hard purists may not notice the swap. Chickpea pasta looks, cooks and tastes surprisingly like traditional pasta. But it has multiple nutritional advantages and blood sugar benefits. Read on, as we dig into why chickpea pasta gets the thumbs-up for better blood sugar. Whether it's spaghetti, penne or farfalle, traditional pasta is typically made of durum wheat flour. Because it's refined, it contains quickly digested carbohydrates that are low in fiber. This can cause your blood sugar to spike, especially if pasta is the only thing in your bowl. Chickpea pasta, on the other hand, is made from chickpeas (aka garbanzo beans). Yes, it contains carbs. However, it also provides blood sugar–stabilizing fiber and protein. 'Chickpea pasta delivers significantly more fiber than traditional refined wheat pasta, and this fiber helps slow digestion and the release of glucose into the bloodstream,' explains Sapna Peruvemba, M.S., RDN. Ashley Hawk, M.S., RD, is also a fan of adding fiber to your pasta bowl. 'I like to think of fiber as the traffic controller for your digestion. It helps slow down how quickly food breaks down and sugar hits your bloodstream,' she explains. And chickpea pasta is filled with it. Two ounces of dry, uncooked chickpea pasta provides an impressive 8 grams of fiber. That's roughly 30% of your daily requirement in one small serving and more than four times the amount in a similar-size serving of traditional pasta., Chickpea pasta also contains good-for-you plant-based protein. 'Even though you're still getting a good amount of carbohydrates from chickpea pasta, the protein content in it can help stabilize blood sugar levels by slowing glucose absorption,' says Peruvemba. A standard 2-ounce serving of uncooked chickpea pasta packs about 11 grams of protein. That's nearly 60% more than the 7 grams you'd get from regular pasta. Thanks to chickpea pasta's hefty protein content, there's no need to add chicken, fish or shrimp to your dish to up its protein. Chickpea pasta's plant protein may be especially advantageous when you're watching your blood sugar. Research shows that consuming more animal protein may increase the risk of type 2 diabetes. Conversely, swapping in plant-based protein like the kind in chickpea pasta has been found to improve insulin sensitivity, help with weight management and lower overall diabetes risk. Turns out what you feed your gut impacts far more than just your digestive health. It can influence your entire body, including your blood sugar. 'The fiber found in chickpea pasta can act as a prebiotic in the body, which helps feed the good bacteria in the gut,' explains Samantha MacLeod, M.S., RDN. 'Feeding the good bacteria can help promote a healthy microbiome, which studies have shown can improve blood sugar control.' On the other hand, research has found that an imbalance in gut bacteria can lead to poor blood sugar regulation and increased insulin resistance. The prebiotic fibers in chickpea pasta may help cultivate a healthy microbiome, which may lead to improved gut health, glucose metabolism and insulin sensitivity. The glycemic index (GI) measures how quickly a food raises your blood sugar levels. How does it work? Carbohydrate-containing foods are assigned a number on the GI scale. Those with lower numbers tend to promote a slower, steadier glucose release, while higher numbers are associated with rapid increases in blood sugar. 'Foods with a lower GI, like chickpea pasta, break down more slowly, helping prevent sharp spikes and crashes. It's one reason why this swap feels just as satisfying but leaves you feeling better long after the meal,' says Hawk. As helpful as chickpea pasta is for preventing these spikes, there's a trick to make it even better: eat it cold in a chickpea pasta salad. The reason? Cooling pasta in the fridge after cooking alters its starch composition for the better, significantly lowering its GI. Experts agree you can have your cake—er, we mean pasta—and eat it too! Even if you choose traditional or whole-wheat pasta, there are ways you can enjoy all types of pasta and keep your blood sugar in a healthy range. Below, our experts share their top tips to enjoy pasta without the sugar spike. Enjoy It as a Side Dish: Many people pile their bowls high with pasta for a main dish. However, Kimberlain recommends serving it as a side dish instead. Aim for a 2-ounce portion of dried pasta, which is roughly 1 cooked cup. Feel free to bulk it up by mixing in lots of nonstarchy veggies and a lean protein. Load Up on Veggies: Every dietitian we spoke to recommended loading your pasta bowl with plenty of veggies. 'Always include veggies—whether stirred into the pasta or served on the side,' says Peruvemba. Their fiber helps slow down digestion and keeps blood sugar levels in a happy range. From raw to sautéed, roasted or grilled, the possibilities are endless. Add in Protein: Protein helps increase satiety and prevents jumps in blood sugar. Toss chicken, shrimp, salmon, ground turkey, beans or lentils into your pasta or enjoy them as a side dish with your pasta. Don't Forget Healthy Fats: Fat helps you absorb fat-soluble vitamins, supports satiety and prevents blood sugar spikes. Peruvemba recommends drizzling either tahini, olive oil or a nut-based pesto over your pasta for healthy fats. Make Your Own Sauce: Skip the jarred or canned sauce and try this easy at-home version: 'Simmer canned no-salt-added crushed tomatoes with garlic, a pinch of dried oregano, fresh basil and a drizzle of olive oil,' says Hawk. 'It's a simple way to cut back on sodium and added sugars that can sneak into store-bought sauces.' Plus, it only takes about 10 minutes to make! Four out of four dietitians agree that chickpea pasta is the No. 1 pasta for better blood sugar. It's high in fiber, packed with plant-based protein, supports gut health and has a low glycemic index, which all help with blood sugar management. If you're wondering if it's still OK to have a little traditional pasta, the answer is yes. To keep blood sugar in check, dietitians recommend small portions of pasta enhanced with plenty of blood sugar–stabilizing nonstarchy veggies, lean protein and healthy fats. Nutrition pros are also big fans of whipping up your own pasta sauce to reduce added sugars and sodium. With these tips, you can build a balanced, blood sugar–friendly pasta meal no matter which noodles you choose. Read the original article on EATINGWELL
The Independent
25-06-2025
- Health
- The Independent
Is this the best way to cook pasta?
Cooking pasta al dente, meaning firm to the bite, is recommended by nutritionists to help manage blood sugar levels. Overcooked pasta can release starch, and also cause a rapid spike in blood sugar, increasing risks for heart disease and other complications. Al dente pasta is more digestible and has a lower glycemic index, leading to a slower absorption of glucose. A lower glycemic index helps maintain stable blood sugar, which is beneficial for overall health, particularly for individuals with diabetes, and can promote longer-lasting satiety. Avoid rinsing pasta after cooking, as this washes away beneficial starches and nutrients.
WebMD
20-06-2025
- Health
- WebMD
When Life Throws a Curve Ball: Managing Diabetes with an Injury
It may sound strange for me to connect a pulled back muscle with blood sugar regulation, but let me explain. About two weeks ago, I began to experience this sharp pain in my lower back every time I turned in a certain direction. Whether I sat or stood, after about five minutes it would be there. I couldn't sleep and it became almost unbearable. This lasted for two days until I decided that it was time for me to seek medical attention. I visited an urgent care center down the street from where I live to find out what was going on. My first idea about the pain was that it could be my kidneys, so I checked my blood sugar levels to see if they were elevated and they were not. Also, the pain was more in the middle of my lower back on the right, and I know that my kidneys are not located there. While at the care center, the doctor asked me to move in certain positions by stretching, and we discovered that I must have pulled a muscle in my back. I wasn't sure how this happened, because I work out daily for about 30 minutes. I didn't think I was doing anything too strenuous that would result in pulling a muscle, but here we are. The doctor told me that I had to postpone both weight and HIIT workouts. This startled me, because I know that the exercise has been helping my blood sugar levels to stay in range. At this point, I was trying to think about what type of physical activity I could do that would help me to maintain a fitness level at which my body could still benefit from blood sugar regulation. I asked the doctor what exercises I could do to maintain my fitness and blood sugar levels. The doctor told me not to do too much movement and to allow my back to heal, but that I could do light walking and some moving around in a swimming pool. The water will support my joints and keep me from putting any strain on my back muscles. To make a long story short, he said that it may take anywhere from 2 to 8 weeks for me to heal. I knew exactly what I needed to do. Since I wasn't doing any high-intensity workouts, I needed to take in fewer carbohydrates so that I can maintain a decent blood sugar level in the coming weeks. So over the past two weeks I have been eating fewer carbohydrates. I'm taking my prescribed muscle relaxers and an anti-inflammatory medication. I've actually done some marching in place inside my apartment and have even visited the pool to exercise once. I am proud to report that two weeks later, my back is feeling much better and I haven't had to deal with any hyperglycemia even though I'm doing less exercise. The moral of this story is that life can throw curveballs, but it doesn't mean that you can't get around them. Diabetes self management is a marathon and never a sprint, so you just have to take one day at a time because anything can happen. Learning how to deal with tough circumstances can help you learn how to adapt in any situation.
