Noodles can be part of a healthy eating plan and enjoyed in many ways. Whether you’re having whole grain, rice, bean-based, vegetable, or regular noodles, they can fit into a balanced meal.
More Ways to Enjoy Noodles
- Whole wheat or whole grain pasta: You can use whole wheat or whole grain pasta to add more fiber and nutrients to your meal. A cup of cooked whole wheat spaghetti has about the same calories, carbs, and protein as regular spaghetti. The main difference is that whole wheat spaghetti has about twice as much fiber (about 5 grams per one-cup serving). This will help you feel full for longer and support your blood glucose (blood sugar). One cup of cooked regular or whole grain spaghetti (2 ounces dry) has ~210 calories, about 42 grams of carbs, and about 7 grams of protein.
If you're looking for more fiber and nutrients, whole wheat pasta isn't the only option. You can also try pasta made from grains like quinoa (gluten-free), spelt, kamut, or legume-based pasta (chickpea or lentil pasta), which are gluten free. These offer more fiber and nutrients than regular pasta. No matter which types you choose, portion size and total grams of carbs are still important.
- Low-carb noodles: There are low-carb noodle options like Shirataki—or konnyaku—noodles, which are a traditional Japanese noodle made with konjac flour (a type of yam). These noodles are also low in calories and are gluten-free. Half a cup of Shirataki noodles has 10 calories, 3 grams of carbs, 3 grams of fiber, and no protein. You can find them in the refrigerated section of Asian markets packaged in water. Add them to a soup or toss with vegetables, protein, and a sauce using traditional Asian ingredients like soy sauce, ginger, and sesame oil. Or make a delicious pot of tomato sauce and use the shirataki noodles as your “pasta.”
- Vegetables as noodles: You can also turn low-carb vegetables like zucchini, cucumbers, carrots, and beets into noodles using a vegetable peeler, spiralizer, or mandoline. A three-quarters cup serving of zucchini noodles has 15 calories, 3 grams of carbs, 1 gram of fiber, and 1 gram of protein.
Choose Healthy Noodle Toppings
No matter which noodles you choose, pay attention to what you put on top. Try tomato-based sauces; plenty of vegetables like tomatoes, broccoli, or mushrooms; and lean proteins such as chicken, fish, or tofu instead of heavy cream or butter-based sauces.
How can noodles work in the Diabetes Plate?
Regular noodles belong to the carb section of the Diabetes Plate, which is one-quarter of a nine-inch plate. Enjoy your noodles alongside non-starchy vegetables that fill half your plate and lean protein that fills the other quarter of the plate. This will be a satisfying, balanced meal that supports your health goals—and tastes great too.
Stay Connected
Want more articles like this? Sign up for Diabetes Food Hub’s e-newsletter for more diabetes-friendly articles, ideas, and recipes from the American Diabetes Association’s Nutrition & Wellness team.
