What Type of Pasta is Low GI? Your Complete Guide

October 25, 2025 •

4 min read

Pasta is a surprisingly low-GI carbohydrate, but many alternatives offer even better blood sugar control. Understanding what type of pasta is low GI and how preparation affects it can help you enjoy your favorite meals while managing your glycemic response effectively.

Quick Summary

Several pasta varieties, including those made from legumes, whole grains, and konjac flour, have a lower glycemic index than traditional white pasta. Factors like cooking method, ingredient composition, and serving size significantly impact the glycemic response to pasta.

Key Points

Legume-based options: Pastas made from chickpeas, red lentils, black beans, and edamame are excellent low-GI alternatives, offering more protein and fiber than traditional wheat pasta.
Whole grain choices: Whole wheat pasta and soba (buckwheat) noodles are lower GI than refined white pasta, providing a familiar taste with added nutrients.
Extremely low-carb noodles: For the lowest GI, shirataki and konjac noodles are nearly carb-free, making them an ideal choice for blood sugar management.
Preparation matters: Cooking pasta al dente keeps its GI lower. Reheating chilled pasta also helps by increasing resistant starch.
Balanced meals: Pairing any pasta with protein and low-GI vegetables slows digestion, which helps stabilize blood sugar levels.
Serving size is key: Even with low-GI pasta, portion control is vital to managing glycemic load, which considers both GI and carbohydrate quantity.

Understanding the Glycemic Index of Pasta

The glycemic index (GI) is a measure of how quickly a carbohydrate food raises blood glucose levels. Low-GI foods (with a score of 55 or less) break down slowly, preventing sharp spikes in blood sugar. While traditional durum wheat pasta has a naturally moderate-to-low GI due to its dense gluten and starch structure, numerous alternatives offer even lower scores by incorporating high-fiber, high-protein ingredients. The GI of pasta is not static; it is influenced by its ingredients, processing, and preparation.

Legume-Based Pastas

Pastas made from legumes are an excellent low-GI choice, packing in extra fiber and protein that further slows digestion. They are a popular option for those following gluten-free or plant-based diets, though their texture and flavor can differ from traditional wheat pasta.

Chickpea Pasta: With a GI around 35, chickpea pasta is a great option for steady energy. It has a slightly denser texture and a nutty, earthy flavor. Brands like Banza are widely available.
Red Lentil Pasta: Scoring between 30 and 40 on the GI scale, red lentil pasta is rich in protein and fiber. It has an earthy taste and holds its shape well when cooked al dente.
Black Bean Pasta: With a GI of 29-38, black bean pasta offers a rich flavor and firm texture that won't get mushy. Its high protein content is a significant bonus for blood sugar management.
Edamame Pasta: Made from young soybeans, edamame pasta has a GI of 30-40 and is very high in protein. Its nutty flavor pairs well with both Asian and Italian dishes.

Whole Wheat and Ancient Grain Pastas

For those who prefer a more traditional pasta flavor and texture, whole wheat and other ancient grain versions are a step up from refined white pasta. Their increased fiber and nutrients lead to a more gradual blood sugar rise.

Whole Wheat Pasta: This is a classic choice, with a GI around 50. Ensure the package specifies "100% durum whole-wheat flour" to get the most benefit.
Soba (Buckwheat) Noodles: Made from buckwheat flour, soba noodles have a nutty flavor and a GI in the 45-55 range. Pure buckwheat soba is lower GI than varieties with added wheat.
Quinoa Pasta: Offering a complete protein profile, quinoa pasta has a GI of 35-45. It has a firm texture and nutty taste that works well in many recipes.

Other Low-Carb Alternatives

These innovative alternatives provide the lowest possible GI, as they contain minimal to no carbohydrates.

Shirataki Noodles: Made from konjac flour, these noodles have virtually zero net carbs and a GI close to zero. They are translucent and take on the flavor of sauces. Rinsing is key to improve texture and reduce the earthy smell.
Palmini (Hearts of Palm) Pasta: Hearts of palm are used to create a low-carb, low-GI pasta-like noodle. It has a mild taste and soft texture.
Spaghetti Squash: A natural, vegetable-based alternative with a GI of about 20. Roasting and shredding the cooked flesh produces satisfying noodle-like strands.

Comparison of Low-GI Pasta and Alternatives


Type of Pasta	Main Ingredients	Key GI Score	Pros	Cons
Chickpea Pasta	Chickpea flour	~35	High protein, high fiber, gluten-free.	Denser texture, slight earthy flavor.
Red Lentil Pasta	Red lentil flour	30-40	High protein and fiber, holds shape well.	Earthier flavor than traditional pasta.
Whole Wheat Pasta	Whole wheat flour	~50	Familiar texture and flavor, added fiber.	Higher GI than legume-based options.
Shirataki Noodles	Konjac flour	~0	Zero net carbs, very low GI.	Gelatinous texture, requires rinsing.
Spaghetti Squash	Butternut squash	~20	Natural, vegetable-based, low carb.	Requires more preparation time, different texture.

The Role of Preparation in Reducing GI

Beyond selecting a low-GI pasta, your cooking method can significantly affect the final glycemic impact.

Cook Al Dente: Cooking pasta to a firm, “al dente” texture slows the breakdown of starch, resulting in a lower GI compared to overcooked, softer pasta.
Add Resistant Starch: Cooking pasta, cooling it completely in the refrigerator, and then reheating it increases its resistant starch content. This type of fiber resists digestion and can lower the meal's GI by over 30%.
Use Acidic Sauces: Adding a small amount of vinegar or lemon juice to your sauce can slow down gastric emptying, which in turn reduces the speed of carbohydrate absorption and lowers the overall GI of the meal.
Balance Your Meal: Pair pasta with high-fiber vegetables and lean protein, such as chicken, tofu, or fish. The addition of these elements slows digestion and helps prevent a rapid rise in blood sugar.

A Complete Low-GI Pasta Meal

A low-GI pasta meal should incorporate a balance of carbohydrates, protein, and healthy fats. Start with a side salad drizzled with a vinaigrette. Pair a half-cup portion of al dente cooked chickpea or red lentil pasta with a lean protein like grilled chicken or chickpeas. Use a tomato-based or oil-based sauce rather than a creamy, high-fat alternative. For a flavor boost, add plenty of low-GI vegetables like broccoli, spinach, and mushrooms. By combining smart pasta choices with these preparation and pairing techniques, you can create a delicious and balanced meal that supports stable blood sugar levels.

Conclusion

What type of pasta is low GI? The answer is a wide array of options, from whole wheat and ancient grains to legume-based and zero-carb alternatives. For the lowest possible GI, shirataki or konjac noodles are the clear winner, with chickpea and lentil pastas offering a solid balance of nutrition and flavor. For a more traditional experience, whole wheat pasta prepared al dente is a great choice. Additionally, simple cooking techniques like chilling and reheating pasta can further lower its glycemic impact, making it easier than ever to incorporate delicious pasta dishes into a healthy, low-GI lifestyle.

Authoritative Source

For a comprehensive list and scientific data on food glycemic indexes, you can consult the University of Sydney Glycemic Index Database.

Frequently Asked Questions

Yes, whole wheat pasta is considered low GI, typically with a score around 50. Its higher fiber content compared to refined pasta slows down carbohydrate absorption and provides a more gradual rise in blood sugar.

Chickpea pasta generally has a GI around 35, placing it firmly in the low-GI category. Its high protein and fiber content contribute to a much lower glycemic response than traditional wheat pasta.

Cooking pasta al dente (firm to the bite) results in a lower GI because the starch is less gelatinized and takes longer to digest. Overcooking, which makes the pasta softer, increases its GI.

Yes, chilling and then reheating cooked pasta significantly increases its resistant starch content. This form of starch acts like fiber and can lower the GI of the meal by over 30%.

Shirataki noodles are made from konjac flour, derived from the konjac yam. They are virtually carb-free and have a glycemic index close to zero, making them one of the lowest GI pasta alternatives.

Regular pasta's lower GI compared to bread is due to its dense, compacted structure. The gluten network in pasta dough traps the starch granules, which slows down the digestion and absorption of carbohydrates.

No, gluten-free does not automatically mean low GI. Many gluten-free pastas are made from starches like rice flour, which can have a higher GI than whole wheat pasta. It's best to choose legume-based gluten-free options like chickpea or lentil pasta for a lower GI.