When I'm looking for a simple, quick dinner, pasta is my go-to. However, if you're not careful, a pasta meal can cause your blood sugar to spike.
Does this mean that you can never have pasta again if you have insulin resistance? Absolutely not! I am a firm believer that you do not have to give up the foods you love to balance your blood sugar and lose weight. All you need to do is make a few tweaks to help your insulin resistant body cope.
There are two main things you can do to make pasta insulin resistant friendly. Let's dive into those.
Choose the Right Kind of Pasta
Regular white pasta not only is high in carbohydrates, but lacks the fiber and complex carbohydrates that slow down digestion and the rise blood sugars. In my signature program The C.O.N.T.R.O.L. Method, I share the importance of fiber in balancing blood sugar (along with protein and fats). By swapping regular white pasta with a fiber-rich alternative, you can enjoy your pasta without the blood sugar spike.
Thankfully, there are several delicious pasta options out there. Here are my five favorites (bonus: they are also all gluten-free)!
1. Almond Flour Pasta
This Cappellos Grain Free almond flour pasta is one of my favorites! The texture and flavor are on point, and it goes well with all different types of sauces. This pasta is lower in carbs than white pasta, and is a good source of protein (8 grams) and healthy fats which will help balance our all the carbs. Cappellos also makes a lot of other grain free items, that are worth checking out!
2. Chickpea Pasta
Have you tried chickpea pasta? If so, you're not alone. It's one of America's favorite white pasta alternatives. For those with insulin resistance, chickpea pasta is a winner! It's packed with fiber (15 grams) and plant-based protein (19 grams), which leaves you full and satisfied and your blood sugar stable. My favorite chickpea pasta brand is Barilla because of its super simple ingredient list.
3. Red Lentil Pasta
Similar to chickpea pasta, red lentil pasta boasts a high fiber and protein profile. I personally love the Tolerant Organic brand because of its simple ingredient list. Each legume pasta will have its own unique taste, so try a few and find the one you love!
4. Edamame Pasta
Another legume-based pasta, edamame pasta has a similar texture to whole wheat pasta. It's rich in protein and fiber that keeps your blood sugar balanced. I love the Explore Cuisine Organic Edamame pasta.
5. Cassava Flour Pasta
This gluten-free and grain-free pasta option features cassava flour. Cassava flour is made by grating and drying the fibrous cassava root. It isn't low in carbohydrates, but has a good amount of fiber and when paired with protein and fat, makes a great option for those with insulin resistance. The Jovial Foods brand is my favorite!
How to Balance Your Pasta Meal
The type of pasta you choose does matter when it comes to balancing your blood sugar, however even with the right pasta, I'd never recommend just eating it on its own. As with any meal, I recommend having a balance of protein, carbohydrates, and fats. This balance is really what's going to help your weight loss journey and insulin resistance. Make sure you stick to a serving of pasta (it's easy to go overboard) and add a healthy fat, protein, and low-starch vegetables.
Now I'd love to know, what's your favorite pasta recipe? Let me know in the comments.
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