1. Regular Pasta is Not a Bad Choice
As we learned before, regular pasta (made from durum wheat semolina) is a relatively okay choice for people with diabetes because its dense protein structure gives it a lower glycemic index (GI) than other flour-based foods (like somen or bread).
2. A Better Choice: Whole Wheat Pasta
‘Whole wheat pasta’ is a step up from that, an even more advantageous choice for blood sugar management.
– Difference in Raw Materials: Regular pasta is made from refined durum wheat, with the bran and germ removed. Whole wheat pasta, however, is made by grinding the entire wheat kernel.
– Rich in Dietary Fiber: Whole wheat pasta retains the abundant ‘dietary fiber’ found in the wheat bran. This fiber slows down the rate of glucose absorption even more than regular pasta, helping blood sugar to rise more gradually.
– Rich in Nutrients: It also has the advantage of providing various minerals and nutrients that are lost during the refining process, such as B vitamins, magnesium, and iron.
3. Glycemic Index (GI) Comparison
– Regular Pasta: Approx. 50-55
– Whole Wheat Pasta: Approx. 37-42
Whole wheat pasta shows an excellent glycemic response, far below the low-GI food standard of 55. Of course, regardless of which pasta you eat, portion control and choosing a healthy sauce remain crucial.
Summary: Whole wheat pasta retains the advantages of regular pasta while adding the rich fiber and nutrients of whole wheat, making it one of the best noodle choices for more stable blood sugar management.
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