What Kind of Noodles are OK for Diabetics?

January 12, 2026 •

4 min read

According to the American Diabetes Association, focusing on complex carbohydrates and high-fiber foods is key to managing blood sugar. For many, that means rethinking traditional pasta, but it doesn't mean giving up noodles entirely. So, what kind of noodles are ok for diabetics?

Quick Summary

This guide covers diabetic-friendly noodle options, including high-fiber whole grain pasta, legume-based alternatives, and extremely low-carb vegetable and konjac noodles. It details key nutritional factors and tips for meal preparation to help maintain stable blood sugar levels.

Key Points

Choose low-carb and high-fiber options: Look for noodles made from vegetables (zucchini, squash), legumes (chickpea, lentil), or konjac (shirataki) to minimize blood sugar impact.
Shirataki noodles have virtually zero carbs: Made from glucomannan fiber, these are an excellent, calorie-free choice for very low-carb diets and don't raise blood sugar.
Pair noodles with lean protein and vegetables: Balance your meal by adding lean protein (chicken, tofu) and plenty of non-starchy vegetables to slow digestion and prevent blood sugar spikes.
Cook whole wheat pasta al dente: For traditional pasta, choosing whole wheat and cooking it until it is firm to the bite can help lower its glycemic impact.
Practice mindful portion control: Use the Diabetes Plate Method, where noodles take up only a quarter of your plate, to manage carbohydrate intake effectively.
Choose healthier sauces: Opt for tomato-based or olive oil-based sauces and avoid high-fat, creamy, or sugary options.
Consider eating reheated or cooled pasta: The cooling process can create resistant starch, which further lowers the glycemic impact of the meal.

Navigating a diabetic-friendly diet can be challenging, especially when it comes to beloved carbohydrate-rich foods like noodles. The good news is that many delicious and safe noodle options exist that won't cause unhealthy blood sugar spikes. The key is to look for varieties that are high in fiber, lower in carbohydrates, and have a low to moderate glycemic index (GI), as they are digested more slowly.

The Best Noodle Alternatives for Diabetics

Shirataki Noodles

Often called "miracle noodles," shirataki noodles are a top choice for those with diabetes due to their nutritional profile. Made from glucomannan, a soluble fiber from the konjac plant, they contain virtually no digestible carbohydrates and are very low in calories.

Nearly zero carbs: The primary component, glucomannan, passes through the digestive system without being absorbed, so it won't impact your blood sugar.
High in soluble fiber: This fiber can help slow digestion and promote a feeling of fullness, which can support weight management.
Neutral flavor: Their neutral taste allows them to absorb the flavors of sauces and seasonings, making them versatile for many dishes.

Legume-Based Pastas

Pastas made from chickpeas, lentils, or black beans are an excellent alternative to traditional white flour varieties. These options are typically higher in protein and fiber, which helps slow the absorption of carbohydrates and prevent sharp blood sugar spikes.

Higher protein and fiber: These nutrients are crucial for managing blood sugar and increasing satiety.
Lower glycemic index: The increased fiber and protein content gives them a lower GI compared to refined pasta.
Nutty flavor: They have a distinct, nutty flavor and a firm texture that holds up well in a variety of recipes.

Whole Wheat Pasta

For those who prefer a more traditional option, whole wheat pasta is a significant improvement over regular white pasta. It contains the entire grain, which means more fiber and essential nutrients.

Complex carbohydrates: The body digests these more slowly, leading to a more gradual release of glucose into the bloodstream.
Rich in fiber: A higher fiber content helps regulate blood sugar and provides sustained energy.
Familiar taste and texture: When cooked al dente, it provides a very similar experience to white pasta.

Vegetable Noodles

Using a spiralizer to create noodles from vegetables is a simple and effective way to enjoy a low-carb, nutrient-dense meal. Popular options include zucchini, spaghetti squash, and carrots.

Extremely low in carbohydrates: Many vegetable noodles contain a fraction of the carbs found in wheat pasta, making them ideal for strict low-carb diets.
Packed with vitamins and minerals: They are rich in vitamins and minerals like C, K, and folate, which are often lost during the processing of refined grains.
Customizable and versatile: They can be eaten raw, sautéed, or added to soups and salads.

Comparison of Diabetic-Friendly Noodle Options


Noodle Type	Key Benefit for Diabetics	Best For...	Texture & Flavor Profile	Considerations
Shirataki Noodles	Nearly zero digestible carbs	Strict low-carb and keto diets	Gelatinous, neutral flavor; takes on sauces	Contains minimal nutrients; need to add protein/veg
Legume-Based Pasta	High fiber and protein	Satisfying, balanced meals	Denser, nutty flavor; firm consistency	Check labels for added ingredients; higher in carbs than veggie noodles
Whole Wheat Pasta	Slower digestion, complex carbs	A gradual transition from refined pasta	Familiar wheat pasta taste; holds up well in sauces	Requires mindful portion control to avoid blood sugar impact
Vegetable Noodles	Low carbs, high nutrients	Boosting vegetable intake in meals	Crispy to al dente, depending on preparation	Flavor is distinct to the vegetable; requires specific preparation
Soba (Buckwheat) Noodles	Higher protein quality	Asian-inspired dishes and gluten-free diets (check label)	Nutty, earthy flavor; firm chew	Often contain wheat flour; check for 100% buckwheat

Making Your Noodle Dish Diabetic-Friendly

Selecting the right type of noodle is only one part of the equation. How you prepare your meal is just as important for maintaining stable blood sugar.

Practice Portion Control: Even with healthier noodle options, watching your portion size is critical. The American Diabetes Association suggests a half-cup serving of cooked pasta or using the Diabetes Plate Method, where noodles take up only a quarter of your plate.
Add Lean Protein: Incorporating lean protein sources like chicken, fish, tofu, or lentils can help reduce the glycemic load of your meal. Protein slows digestion, helping to prevent blood sugar spikes after eating.
Load Up on Non-Starchy Vegetables: Fill at least half of your plate with non-starchy vegetables such as spinach, broccoli, bell peppers, and mushrooms. These are high in fiber and nutrients while being low in carbohydrates.
Choose Healthy Fats and Sauces: Opt for sauces that are based on olive oil or tomatoes rather than heavy, creamy sauces, which can be high in saturated fat and sodium. Be sure to check store-bought sauces for hidden sugars.
Cook Your Pasta Al Dente: Studies suggest that cooking pasta al dente (firm to the bite) can lower its glycemic index compared to cooking it until soft. The firmer texture slows down digestion.
Try Your Pasta Cold: Interestingly, cooled and reheated pasta can have a lower impact on blood sugar due to the formation of resistant starch during the cooling process. This makes cold pasta salads a great option.

Conclusion

Living with diabetes doesn't mean permanently banishing noodles from your diet. By choosing high-fiber, low-glycemic options like shirataki, legume-based, or whole wheat pasta, and low-carb vegetable alternatives, you can enjoy satisfying and healthy noodle dishes. Furthermore, paying attention to preparation methods, such as controlling portion sizes, adding lean protein and plenty of vegetables, and choosing healthy sauces, will support better blood sugar control and overall health. Always remember to monitor your personal blood sugar response to different foods and consult with a healthcare provider or dietitian for a plan tailored to your specific needs.

Frequently Asked Questions

Yes, shirataki noodles are an excellent choice for diabetics. They are made from glucomannan fiber, which contains virtually no digestible carbohydrates and does not cause blood sugar spikes. They are very low in calories, but should be combined with other nutritious ingredients to create a balanced meal.

Yes, diabetics can eat whole wheat pasta in moderation. It is a complex carbohydrate that is higher in fiber than white pasta, which slows down the digestion and absorption of sugar. Portion control is essential to manage carbohydrate intake and avoid significant blood sugar increases.

Zucchini and spaghetti squash are two of the best vegetables for creating low-carb noodles. They are easy to spiralize or shred into noodle-like strands and are packed with vitamins and minerals. Other great options include carrots and beets.

Cooking pasta al dente, or firm to the bite, helps to lower its glycemic index. The denser texture and structure of the pasta slow down the digestive process, resulting in a more gradual release of glucose into the bloodstream compared to softer, overcooked pasta.

No, egg noodles are typically not a better choice for diabetics than whole wheat pasta. They often have a higher carbohydrate content and glycemic index than whole grain options, meaning they are more likely to cause a sharper increase in blood sugar.

Not necessarily. Gluten-free doesn't automatically mean better for diabetes, as many varieties can be high in carbohydrates. However, legume-based gluten-free options, like chickpea or lentil pasta, contain more fiber and protein, making them a better choice for blood sugar management.

To make sauces healthier, choose tomato-based or oil-based options over creamy ones. Check nutrition labels on store-bought sauces to ensure they are low in added sugars and sodium. Adding extra herbs, garlic, and spices can boost flavor without compromising your blood sugar goals.