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The Best Low-Glycemic Pasta

Apr 1st 2024

The Best Low-Glycemic Pasta

You may have heard the buzz about glycemic index. So, what is glycemic index anyway? Is it important to watch?

This is a really important metric for some folks, but it can also mean that certain high-glycemic foods are off the table (like regular pasta). Fortunately for you, we've rounded up the best low-glycemic pasta options so you can have your spaghetti (and eat it too)!

What is the Glycemic Index?

If you've heard of the glycemic index of food (or GI for short), you might wonder what it means. How do foods fall into low or high glycemic levels? Do you need to choose low-glycemic foods?

The glycemic index is a beneficial metric for many people struggling with blood sugar levels. It involves a certain amount of math to calculate, and it can be a little more challenging to figure out, but once you're aware of it, it can help you lose weight, feel better, and even reduce cholesterol levels.

What goes into the glycemic index of a particular food?

  • Processing
  • Nutritional composition (like grams of carbs and dietary fiber)
  • Ripeness
  • Cooking method

We know, we know, that sounds complex, but it's important to monitor—especially for those with diabetes, pre-diabetes, hypercholesterolemia, and hypoglycemia (as well as several other conditions). The measure can tell you how much certain foods will impact your blood sugar levels.

On the glycemic index, all foods are ranked between 0 and 100. The higher a food's GI, the more it will impact your blood sugar. By choosing foods low on the GI, you'll feel fuller for longer, experience fewer spikes and lulls, and generally feel healthier.

Low-Middle-High Glycemic Foods

When thinking about the GI of a food, it’s much easier to break it down into three simple categories: low, medium, and high.

  • Low Glycemic Index: Foods that are 55 or less
  • Medium Glycemic Index: Foods that are 56-69
  • High Glycemic Index: Foods that are 70-100

It doesn't mean you should never eat foods with a high GI. But they should be consumed in moderation because they typically have higher levels of carbohydrates and sugars. Lower GI foods will have more protein, healthy fats, and fiber. Foods that don't contain carbohydrates have a GI of zero.

Examples of Low-Glycemic Foods:

  • Meat, poultry, and fish (zero)
  • Egg whites
  • Legumes
  • Nuts and seeds
  • Non-starchy vegetables
  • Some types of fruit
  • Some less-processed whole grain foods

You can think of GI as an indication of how quickly foods will be digested and absorbed into your blood sugar (causing your blood sugar levels to increase). Candy, for example, has a very high glycemic index and will almost immediately raise blood sugar levels.

Examples of High Glycemic Foods:

  • Candy
  • Cereals
  • Cookies, cakes, and baked goods
  • White bread
  • Potatoes
  • Some fruits
  • Processed foods like traditional pasta

Eating a high-GI food will give you a burst of energy, often followed by a crash—great if you're doing high-intensity activities, but not so great for other times. Low-GI foods help you feel pleasantly full and energetic without the spike and crash cycle.

Giving Up on Pasta? Never!

So, if you're watching the Glycemic Index, do you need to give up on pasta? Should you avoid dishes that contain white rice and other high-carbohydrate foods?

Well, yes and no. With any diet, there’s a surefire way to give up—that’s too much restriction. When we start talking about certain foods as all-bad or all-good, it can quickly become boring, overwhelming, and difficult to follow.

You’ll find much greater success with any diet plan or eating style when you allow yourself some wiggle room. Find new ways to enjoy your favorites in a healthy way. Plus, there are low-carb pasta brands with great nutritional value and high fiber.

It’s Skinny Pasta is the secret to staying power! If you want to stick to your eating plan, It’s Skinny can help you. It’s Skinny has ZERO grams of net carbs, and thus, a GI of zero as well! It’s filling and satisfying. It tastes delicious and sits in place of traditional, high-GI pasta in any recipe. If you're looking for a low-carb pasta option, It's Skinny tastes like the real thing.

We offer It’s Skinny in organic and traditional varieties:

  • Spaghetti
  • Angel Hair
  • Fettuccine
  • Rice

You can also try a variety pack to get all the different options in one!

It's Skinny is easy to work with—open the pack and drain the water. Rinse the pasta and pat it dry. From there, it's ready to go into any of your favorite pasta or rice recipes. Just add It's Skinny at the end of cooking time, heat through for 2-3 minutes, and you'll have a delicious meal that will keep you full without weighing you down.

It's Skinny konjac noodles have 0 g net carbs and just 9 measly calories per two-serving pack. How does this pasta get such impressive stats? A little-known root vegetable called konjac. While this funny little vegetable is probably under your radar, once you discover it, you'll be blown away by the way it's the perfect option for delicious, satisfying, spot-on pasta!

If you're looking for low-carb pasta options for the keto diet or a low-carb diet, or because you're watching your blood sugar, It's Skinny is a terrific choice. It's a gluten-free pasta too and it's suitable for a plant-based diet. Explore our recipes to remake your favorite pasta dishes with a lower glycemic index.

Compare: The Best Low-GI Pasta Options

Wondering how It’s Skinny stacks up to the other low-GI competition? Here’s a comparison of the best low-GI pastas on the market.

1. It's Skinny Pasta

We may be biased, but with zero net carbs and a glycemic index of zero, It's Skinny Pasta really is the best pasta option out there. The texture is excellent. It's filling and so easy to work with. There's no aftertaste or strong vegetable taste that can overpower other ingredients. In fact, if you cook it with your pasta sauces, it takes on the surrounding flavors. Top with some Parmesan cheese or olive oil and you're ready for a yummy meal. Hands down, with only 9 calories per pack, It's Skinny is the best low-glycemic noodle option for those watching their blood sugar.

2. Palmini

With a GI of 20, Palmini hearts of palm pasta is a decent choice. This pasta tastes pleasantly vegetable-like with a slightly soft texture. The noodles are less chewy than some other low-glycemic pasta swaps. Still, for a low-carb pasta option, Palmini is easy to prepare and readily available in many grocery stores.

3. Zoodles

Zoodles or zucchini noodles have a GI of 15. While these aren't necessarily brand-specific, you can find fresh or frozen zoodle varieties at your favorite store. Check the package to make sure zucchini is the only ingredient. You can also use a spiral cutter and a zucchini to make your own. (Don't like zucchini? Try other spiralized vegetables!) When you work with zoodles, they're usually best uncooked or only cooked for a very short time to prevent mushiness. If you enjoy zucchini, zoodles are a good low-glycemic noodle choice.

4. Miracle Noodles

Miracle Noodle is a variety of shirataki noodles. These low-carb noodles have a GI of zero. They come in a pack of liquid that you drain before cooking them with your other ingredients. Overall, Miracle Noodles have good reviews, although some people report they are slightly slimy in texture. Some people recommend cooking them on their own in a hot pan before adding them to any sauce or liquid ingredients.

5. Spaghetti Squash

Like zoodles, spaghetti squash isn’t necessarily a specific brand of low-GI pasta, but it’s a great way to cut carbs if you’re looking for a way to enjoy some of your favorite pasta sauce without higher GI traditional pasta. Spaghetti squash has a GI of about 20. It requires some preparation. Most folks roast or steam the spaghetti squash and then use a fork to shred the inside of the vegetable into pasta-like noodles to use in any pasta recipe. You can also find varieties of pre-shredded spaghetti squash frozen and in shelf-stable packaging.

6. Yuho Konjac Noodle

Yuho Konjac Noodle is another great brand of shirataki pasta. Like It's Skinny, it also contains zero carbs and has a GI of zero. Yuho Noodles are a good option, but some folks say they can have a strong smell, so it's important to drain them, pat them dry, and combine them with other ingredients.

7. Banza Chickpea Pasta

Banza pasta is made from chickpeas. It has a GI of 36, making it a lower GI pasta choice. It has fewer carbs than whole wheat pasta. Banza is quite close to traditional pasta in preparation (boil until al dente) and taste. Some people notice a slightly earthy or "beany" taste to this pasta. Getting the cooking time right is important because it can be hard or too soft if the timing is off at all.

8. Traditional Pasta

What about traditional pasta? Where does it stack up on the Glycemic Index? Traditional pasta has a GI of about 50-55. The longer you cook pasta, the more it breaks down, increasing the GI because it will be more quickly digested, spiking your blood sugar. Pasta shapes can also play a role in GI. For example, macaroni may have a higher GI than spaghetti because of the surface area.

In Conclusion, Enjoy Your Low-GI Pasta with It’s Skinny

If you want to avoid the feeling of deprivation while still sticking to low-glycemic index foods, It's Skinny is the best option of all the low-carb pasta alternatives! Our shirataki pasta is easy to prepare and cook and has a unique, pasta-like texture thanks to our special process.

Moreover, It's Skinny is vegan, gluten-free, keto-friendly, and low-carb. It's very low in calories, fat-free, kosher, and suitable for almost any lifestyle. Don't ignore your pasta cravings! If you're looking for a guilt-free versatile pasta, It's Skinny is the winner!

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