1. Why might pasta be problematic for diabetics?
Starchy foods directly influence blood sugar levels: the carbohydrates they provide pass into the blood in the form of glucose and require insulin to be used by the body’s cells. Insulin is a hormone produced naturally by cells in the pancreas. It allows sugar to enter the body’s cells. These then use the glucose as an energy source or store it in the liver or muscles for future use. So, after a meal, the pancreas secretes an additional amount of insulinwhich allows blood sugar levels to stay within normal limits.
In people living with type 1 diabetes, the pancreas does not produce insulin. This is why it is necessary to inject a dose of insulin, several times a day, via a pump. This makes it possible to imitate normal functioning of the pancreas. For people living with type 2 diabetes, the pancreas produces insulin, but not enough. It also happens that the cells respond less well to insulin, this is what we call insulin resistance. The person then needs medication andadopt healthy lifestyle habits to return blood sugar levels to normal.
Thus, starchy foods, such as pasta, bread, potatoes, but also certain legumes (dried beans, chickpeas, beans, etc.), influence blood sugar levels. For Sophie Janvierdietician-nutritionist in Paris and author of The gentle method to eat better (Leduc editions), however, there is no reason to exclude thembut it is essential to adapt the quantities to the needs, to choose and combine them carefully.
2. How much dough can a person with diabetes eat?
Starchy foods, like pasta, directly impact blood sugar levels. It is therefore important to monitor the quantity consumed. To assess the quantity of portions required, the nutritionist advises limiting to a quarter of the plate the amount of pasta at lunch and dinner. To give you an idea, the size of your fist is equivalent to about 30 to 45 g of carbohydrates.
Of course, the quantities consumed depend on the needs of each person, depending on their size, build, age, level of physical activity. But if we must generalize, it is recommended to consume around 100-150 g of cooked starchy foods maximum per meal and at least as many vegetables. In the case of type 1 diabetes, it will be necessary to calculate your quantity of carbohydrates to adapt your insulin dose. It is important to know that there are different kinds of starches, thus, the impact on blood sugar levels can vary from one food to another. As a general rule, it is advisable to opt for complete products, because the fiber content of starchy foods influences their glycemic index, that is to say the ability to raise blood sugar levels. It is essential to monitor the cooking: the more a starchy food is cooked, the more its glycemic index increases.
Some specialists advise their patients to use the same plates every day. This makes it possible to best assess the right amount of starchy foods needed, without having to calculate at each meal.
3. Diabetes: which pasta to choose?
Sophie Janvier suggests opting preferably for fiber-rich pasta, whose glycemic index will be lower. For example, wholemeal pasta, pasta with legumes or buckwheat pasta will gradually increase sugar level in the blood when refined pasta will make it rise more steeply. “Whatever the variety, choose al dente cooking”notes Sophie Janvier.
Indeed, cooking has a direct impact on the amount of glucose that enters the blood. It is then advisable to cook your pasta al dente, still slightly crunchy to the bite. During cooking, the starch hydrates and becomes assimilated thanks to digestive enzymes. If the product is overcooked, the blood sugar peak will be more important. Moreover, overcooked pasta is poorly digestible, because they do little to stimulate chewing. However, this is essential for proper digestion of carbohydrates.
The sauce that will accompany your pasta also has an influence. “If you add a little olive oil or foods rich in fiber like vegetables to your pasta dish, the glycemic index will decrease”explains Sophie Janvier. The shape of the pasta will also have an impact on this index: those with streaks stick to the sauce more easily. The ideal is therefore to opt for a moderate fat seasoning and to choose an accompaniment rich in fiber.
Don’t hesitate to make pasta salads: cooling will lower the glycemic index. Accompany them witha vinegar-rich vinaigrette for its hypoglycemic side.
“Finally, don’t hesitate to start your meal with raw vegetables or any other vegetable starter if you are planning a pasta dish: this intake of fiber at the start of the meal will limit the glucose peak linked to starchy foods“ indicates the specialist.
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