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Prediabetes and Pasta

Prediabetes and Pasta: Is Pasta Still OK To Eat?

Lots of ladies tell me they won't eat pasta since they found out they have Prediabetes and Insulin Resistance. Is it true? Is pasta really off the menu? Is Prediabetes and pasta something you want to avoid?


The answer to the Prediabetes and Pasta question is...

YES! YOU CAN HAVE PASTA... even if you have Prediabetes!

You just need to know what kind of pasta is safe to eat. (HINT: it has something to do with the 'f word'.)

You also need to know which pastas you want to avoid.

AND keep reading to see which pasta is full of unnatural ingredients that you never want to buy AND never want to eat! (You'll be disgusted when you find out what's in this pasta!)

Here's the low-down.

99-cent boxes of pasta made from refined fiberless white flour are going to send your blood sugar zooming up to the moon! White flour pasta is blood-sugar-control poison.

3 Simple Rules to Follow When You Choose Your Pasta:

1. The more NATURAL fiber your pasta has -- the better. Aim for at least 8 grams fiber per serving. If you eat pasta with over 10 grams of fiber, that's even better!

2. The less ingredients your pasta has -- the better. It’s not complicated to make pasta. Usually there will be one ingredient, maybe two. If your box has a giant list of ingredients – chuck it out! Don’t eat pasta with 'added' fiber.

3. Don’t eat pasta made from rice flour. Rice flour is very low in fiber and has no health benefits.

Prediabetes and Pasta: It's all About the Fiber

If you haven't figure it out yet... the 'f word'... is ----fiber!

Fiber is the key to you getting control of your blood sugar and reversing your Prediabetes and Insulin Resistance. (Just so you know....all fiber comes from plants.)

High amounts of natural fiber is the key to healthy blood-sugar-lowering pasta!

In the 95-5 Wellness Solution (download it here), your goal is to eat at least 50 grams of natural unprocessed fiber a day.

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

To learn more about Fiber and Prediabetes, read my blog post -

Fiber and Prediabetes: Why You Need To Eat More Fiber When You Have Prediabetes

(It explains how fiber helps you eat less, lose weight and get healthy again.)

High Fiber pasta is:

  • a great way to eat a lot of natural unprocessed fiber
  • a great way to easily get to your 50 grams/day of fiber

High Fiber Pasta for Prediabetes

The best pastas you can eat when you have Prediabetes are pastas made with Beans and Lentils. In fact, Bean and Lentil pasta is the highest natural fiber pasta you can buy!

Bean and lentil pastas help control your blood sugar...BIG TIME (and way more than 100% Wheat Pasta).


Because beans and lentils are very high in soluble fiber (way more than grains).

Soluble fiber forms a gel when mixed with liquid. When you eat foods high in soluble fiber, gel forms in your stomach, and your digestion slows to a snail's pace. This means your blood sugar doesn't rise quickly. Soluble fiber also lowers bad cholesterol.

So... a meal of bean and lentil pasta means your digestion goes into slow-motion! (And your blood sugar doesn't go up much.)

So now you know the only way to do Prediabetes and Pasta is with lots of fibery lentil and bean pasta! (And nothing else.)

WARNING! Avoid These Pastas!

Ok, I've already mentioned you should avoid those 99-cent boxes of pasta, and pasta made with rice flour (neither of these are good for you or your blood sugar).

But you also need to know about high-fiber pastas that get their fiber from unnatural fiber that's made in a lab. (Yup, you heard me right...a lab!)

Some high-fiber pastas have all sorts of manufactured unnatural processed fibers added to them.

These pasta manufacturers will brag about the high fiber content of their pasta and say the pasta is healthy!!!!

A closer look at the ingredients reveals the fiber IS NOT natural! These unnatural fibers are called Modified Starches.

These pastas will do nothing to control your blood sugar – and to make things worse, you'll likely get a tummy ache and bloating too because you can't digest Modified Starch, so it causes lots of gas in your intestines.

Modified Starch fiber is NOT natural.

Unlike natural fiber that keeps your blood sugar from going up, Modified Starch fiber will NOT turn to gel and slow down your digestion.

So do yourself a BIG favor and avoid these high-fiber pastas made with added manufactured unnatural processed fibers called Modified Starches.

Like, I said earlier...your pasta should have one or two ingredients – beans and/or lentils. That's it!

Joan's Top 3 Lentil and Bean Pastas Brands

I've been eating bean and lentil pastas for years and here are my top 3 favorite bean and lentil pastas brands.

Chickapea Pasta_
Explore Cuisine

Tolerant Noodles: Tolerant has many pasta varieties (penne, macaroni, rotini and spaghetti) made from both beans and lentils. All of them hold up well when cooking. The green lentil and red lentil pasta both have a neutral taste. The black bean pasta does taste a bit 'beany'. All Tolerant Pasta has about 10-15 grams fiber per serving.

I like the Tolerant Pasta with Creamy Tomato Cashew Sauce or Sunflower Seed Pesto.

Tolerant Noodles

Chickapea: This pasta brand is made from only two ingredients: Chickpeas and Lentils. This pasta does require more attention when cooking and can easily get overcooked if you don't keep an eye on it. If you can master not walking away from the stove, this pasta cooks up in just under 7 minutes. Chickapea pasta has 11 grams fiber per serving. I like the Chickapea Pasta with Rich Tomato Sauce or Cashew Cream Sauce.

Chickapea_Buy Now

Explore Asian: You'll find just about any kind of pasta you can imagine with Explore Asian: Adzuki bean, mung bean, black bean and even soy bean spaghetti! All varieties have at least 11 grams of fiber per serving. You'll be stuffed and not be hungry for hours! HEADS UP: The 'Explore Cuisine' sub-brand of Red Lentil pasta DOES have rice flour, so avoid buying those ones. Instead, stick with the 'Explore Asian' line. I like the Explore Asian with miso soup type dishes and veggie stir fries.

Explore Asian Buy Now

With all these types of healthy pasta, you really can have lots of variety with your pasta dishes!

So now you know Prediabetes and Pasta are ok together! Just focus on the bean and lentil pasta and stay away from the white flour, rice flour and modified starches.

Bon Appetit! (That's French for 'get enjoying some pasta'.)

Need Help Knowing What to Eat?

Want more food help so you can reverse your Prediabetes, Insulin Resistance OR even Type 2 Diabetes?

(yes, it's totally possible to eat yummy, healthy food AND reverse your blood sugar problems!)  Click below!

95-5 Wellness Solution

Need More Help Knowing What To Do?

Our ONLINE Diabetes Prevention Healthy U Group helps women JUST LIKE YOU stay on track and get healthy again!

Our goal is to REVERSE: 

What Do We Do in the Healthy U Group? We all work together and learn how to make food, exercise and lifestyle changes. We have lots of fun and it works!

Our Healthy U Group is for women only! Want to join us? Learn More HERE

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About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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