![]() Researchers examined nine randomized controlled trials with a total of 768 people living with type 2 diabetes who took between 0.05 g and 1.5 g of garlic. A review of research found that a supplement form of the herb significantly reduced fasting blood glucose within one to two weeks. Meanwhile, research suggests that allicin, a natural compound with antioxidant properties that’s found in garlic, may positively affect blood sugar levels. (While drawn from a large pool of participants, the study relied on self-reported questionnaires, which may leave room for error.) For example, a study of nearly 100,000 healthy men and women found that replacing 1 tablespoon (tbsp) of butter or margarine with an equal amount of olive oil correlated with a 5 to 7 percent lower risk of heart disease after four years. This type of fat may help lower cholesterol, a waxy substance that’s beneficial in small amounts, when traded in for less healthy fat sources like butter, according to the Academy of Nutrition and Dietetics. Olive oil, for example, contains a type of healthy fat known as monounsaturated fat. Smithson suggests choosing sauces with an olive oil and fresh garlic base, both of which offer potential heart-health benefits. Meanwhile, getting excess sodium in your diet can increase the risk of high blood pressure - one of the major risk factors for heart disease, notes the AHA. According to the American Heart Association (AHA), foods high in saturated fat can raise cholesterol levels in the blood, which may increase your risk of heart disease and stroke. “People with diabetes have a higher risk of heart disease, so it’s imperative to choose heart-healthy foods low in sodium and fat,” she says. Like other “white” foods to swap out of your diet (think: white bread, white rice, and yes, white pasta), ditch white sauce when preparing a more diabetes-friendly meal.Īs Anderson-Haynes notes, traditional cream-based sauces tend to have more saturated fat and sodium than other options. Skip Creamy Sauce in Favor of an Oil- or Tomato-Based Sauce “Nonstarchy vegetables are very high in fiber and have few carbohydrates, which means less effect on blood sugar,” says Anderson-Haynes. She recommends filling roughly half of your plate or bowl with options like kale, collard greens, arugula, broccoli, asparagus, cucumber, spinach, carrots, or mushrooms. Specifically, centering your pasta dish on nonstarchy, naturally low-calorie vegetables increases the amount of food and adds vitamins and minerals, Smithson says. To make your pasta bowl more diabetes-friendly, just add color - from veggies, that is. But an equal serving of whole-grain spaghetti noodles contains 180 calories, 39 g of carbs, and 7 g of fiber, meaning it is an excellent source of fiber. Two ounces (oz) of uncooked semolina spaghetti noodles (about 1 cup cooked) provides 200 calories, 42 g of carbs, and 3 g of fiber. “Nothing is removed in processing, so it has the highest nutrient value, including fiber,” says Sue-Ellen Anderson-Haynes, RDN, CDCES, founder of 360Girls&Women, a holistic health and wellness company in the Boston area. While semolina can be a nutritious flour - especially when it’s enriched with vitamins and minerals - whole-grain pasta has a slight edge. Many typical white pasta noodles are fashioned with semolina flour, which is made by grinding a type of wheat known as durum, according to Bob’s Red Mill. “Whole-grain pasta can be a great option because it offers more fiber, which can help blunt blood sugar spikes,” Smithson says. One easy way to make your pasta dish more nutritious is to swap out traditional noodles for a higher-fiber variety. RELATED: 15 Delicious Diabetes-Friendly Dinner Ideasīelow, diabetes educators and registered dietitians share their go-to strategies for making pasta as diabetes-friendly as possible. Taking smart steps like these when you eat pasta can help keep your blood sugar, weight, and overall health and nutrition on track. You simply need to watch your portion sizes and prepare this dish mindfully, such as by limiting certain toppings and mix-ins (like cheese, meat, and sauce). ![]() ![]() Indeed, in one large study, women with type 2 diabetes who ate a 50-gram (g) serving of pasta experienced lower spikes in blood sugar than they did after eating equal portions of white bread, potato, or rice. Though it’s higher in carbohydrates than some other foods, pasta can fit into a healthy meal plan for someone with diabetes, says Toby Smithson, RDN, a certified diabetes care and education specialist (CDCES) in Hilton Head, South Carolina, and author of Diabetes Meal Planning and Nutrition for Dummies. ![]() And if you’re living with type 2 diabetes, it’s possible you’ve heard that pasta is a food you need to avoid.īut if you love pasta and are willing to make a handful of tweaks to the typical bowl, saying goodbye to this feel-good fare may not be necessary. Pasta is synonymous with comfort, which can be a dirty word when it comes to nutrition. ![]()
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