Is there a good pasta for diabetics?
This is one of the questions I get asked the most as a diabetes educator and dietitian- can diabetes eat pasta, is there a best option for diabetics, etc. So many doctors, friends, family members will tell a newly diagnosed person that they cannot have bread, pasta, potatoes, dessert, etc. And that’s not necessarily true. Yes there might be some foods diabetics are more sensitive too but by creating a balanced and healthy meal they can still enjoy their favorite foods.
What is Pasta Primavera?
Pasta Primavera is a very popular dish that actually originated in the U.S. despite it’s Italian name. Primavera is basically translated to fresh vegetables. Typically the sauce is made with heavy cream but I decided to go fancy and use goat cheese since I usually have some sort of potent and delicious cheese in the fridge at all times. Do you like goat cheese?? Blue cheese would be another good option as a substitute for the goat cheese- with either one you need to save some of the pasta cooking liquid to make the cheese into a sauce texture.
The best thing about goat cheese pasta Primavera is that you can use whatever vegetables you have leftover in the fridge. Since I had carrots and bell peppers I used those but broccoli, mushrooms, spinach, cauliflower, onion would all be great options as well. This dish is great for a Friday night when you don’t feel like going shopping and need a quick meal.
Goat Cheese Pasta Primavera
Ingredients
- 8 oz pasta
- 2 TBSP butter
- 4 carrots thinly sliced
- 2 bell peppers thinly sliced
- 2 cloves garlic minced
- 1 tsp thyme
- 1 tsp oregano
- 6 oz goat cheese
- pepper and salt
- Cooked ground turkey or chicken sausage
- Parmesan cheese (optional)
Instructions
- Boil water for pasta
- Melt butter in large skillet
- Add garlic, vegetables, and spices
- Cook while pasta boils about 10-15 minutes or until softened
- Before draining pasta reserve 1 cup pasta water
- Drain pasta and add to vegetable pan
- Add goat cheese and pasta water, mix thoroughly
- Add salt and pepper to taste
- Add lean protein of choice
- Top with Parmesan cheese if desired
Other Ways Diabetics can Eat Pasta
The best way to eat a higher carb food such as pasta is to pair it with a lean protein and high fiber veggie. This will help slow digestion and the absorption of carbs to prevent a blood sugar spike. There are options for more healthful and higher fiber pastas such as chickpea pasta, edamame pasta, red lentil pasta, black bean pasta and more. These are great options because they also contain more protein and a smaller portion will be more filling than traditional white pasta. Chicken sausage, ground turkey crumbles, or these meatballs are all excellent options to complete any pasta dish.
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