Pasta is a familiar dish in many families, but it is also often labeled as not friendly to people who are concerned about blood sugar. In fact, the impact of pasta on blood sugar levels is much more complex than commonly thought. Understanding its true nature helps you still enjoy this dish scientifically and safely.
Pasta increases blood sugar, but it doesn't always increase fast
Pasta contains many carbohydrates, so it definitely increases blood sugar levels after eating. However, the characteristic starch structure of pasta makes the digestion process slower than white bread or instant rice. The starch particles in pasta are wrapped in a thick protein network, slowing down the rate of glucose release into the blood.
According to Brittany Poulson, a clinical nutritionist in Utah (USA), author of an analysis published on January 2, 2026, the glycemic index of spaghetti is usually average, even lower than white rice. However, this reaction is not the same in everyone.
Cooking time is a key factor. Boiled noodles that are just cooked (al dente) make the body digest slower, blood sugar increases gradually. Conversely, noodles cooked too soft are easily decomposed quickly, causing blood sugar to increase more strongly. Diet is also very important: the more noodles you eat, the more carbohydrates you consume, which means a clearer increase in blood sugar.
How does eating cassava regularly affect insulin?
When eating spaghetti regularly, the body constantly has to mobilize insulin to bring glucose from the blood into the cells. For people with insulin resistance or diabetes, this can cause post-eating blood sugar to rise higher than normal.
Jonathan Purtell, a certified nutritionist in the United States, said: "The problem is not in a spaghetti meal, but in the overall diet. When carbohydrates account for too large a proportion and lack protein and fiber, the insulin response will be less effective.
This does not mean you have to remove spaghetti from the menu. The important thing is how to combine it. When eating spaghetti with chicken, fish, beans, vegetables and healthy fats, the digestive process will slow down, helping blood sugar to stabilize more. Conversely, eating spaghetti simply with a large portion easily causes high blood sugar after meals.
Compositions and processing methods that determine blood sugar reactions
Not only spaghetti, sauces and snacks also strongly affect blood sugar. Protein helps slow down digestion, vegetables supplement fiber, and healthy fats slow down the process of emptying the stomach, thereby regulating post-eating glucose levels.
An interesting point is that cold or heated spaghetti can cause less blood sugar increase. When spaghetti is cold, a part of the starch turns into resistant starch, which has properties similar to fiber, slow digestion and slightly increases blood sugar. Cold spaghetti or heated spaghetti salad from the previous meal can therefore be "more comfortable" with blood sugar than just cooked spaghetti.
In addition, whole wheat is a worthwhile choice. Higher fiber content helps improve insulin sensitivity and supports long-term blood sugar control. Studies show that increasing fiber intake helps reduce hunger blood sugar and HbA1c index in people with type 2 diabetes.
In short, spaghetti is not a taboo food. When controlling portions, choosing the right type of spaghetti and combining smart foods, you can completely eat spaghetti while keeping blood sugar under control.
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