Should people with diabetes be eating pasta made with durum wheat or common wheat? How much does the type of wheat we choose really matter? Dietician Louise Ferreira explains for us.
Durum wheat pasta vs ordinary pasta
Unfortunately, the kind of wheat used to make pasta doesn’t make a big difference.
Both durum wheat and common wheat are part of the same family: ground down into flours to make products like pasta and bread. Once it’s been milled, durum wheat makes a coarse flour called semolina. This is often used to make pasta because it is stretchier than common wheat and can form longer pieces without breaking. In comparison, durum wheat has a lower carbohydrate and higher protein content. This is why it is suggested as a good option for those living with diabetes.
Homemade pasta, which adds eggs to the wheat (alongside water) is also often mentioned as a good choice for people with diabetes, because it has more protein. Protein ‘anchors’ the carbohydrates, and can result in less of a blood sugar spike.
Better choices for people with diabetes
It’s a better plan for people with diabetes to focus on things that will have a bigger effect on blood sugar control, like smaller portion sizes or choosing wholegrain over refined carbs. (Here’s a handy Healthy Food Guide that shows exactly how much you should be eating of every kind of food).
You can buy both durum wheat pasta and common wheat pasta whole or refined. Wholewheat is a better choice because it has more fibre.
Focus on correct portion sizes and choosing the wholegrain options of whichever wheat pasta you choose: that will have more impact on your blood sugar. Or, better yet, choose green leafy vegetables instead of pasta! Get great ideas for delicious, diabetic-friendly meals in our free Sweet Life Cookbook.
And remember the plate model: the goal is half a plate of vegetables, one quarter plate of protein and one quarter high-fibre starch.
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Photo by Christine Sandu on Unsplash
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I’m pretty sure that most pasta sold in SA is in fact made from Durum wheat anyway – check the ingredients list on the package. However, I always buy the wholewheat pasta as it has a much lower GI and a nice nutty taste too.
Recently diagnosed with type 2; ‘love to have a definitive answer to this question, too!
(the whole eating plan with it’s do’s and dont’s is still quite daunting).
Yes that is true, Wholewheat pasta is the best for diabetics. Been using it for 11 years now as part of a diabetic diet and promise you it makes a difference.
I am a Type 2 diabetic. I have been having problems with keeping my levels down . My doc at my support group CDE has advised me to cut out carbs for a few months . i have managed to cut down drastically but I am still eating rye bread sparingly . its difficult but it works my levels are dropping slowly!!
I am also a diabetic I have being trying to cut wheat also very difficult. Try using durum, spelt flour. Also sourdough bread does not raise blood sugar quickly. Remember you can check the glycemic index and load of foods. Anything below 55 if I remember clearly. I think rye sourdough will be a better choice if you can find it where you are living, I get mine at waitrose