DOES PASTA SPIKE BLOOD SUGAR? WHAT YOU NEED TO KNOW
For people who are mindful of blood sugar as part of their overall health and wellness, pasta often gets unfairly pushed off the plate. Traditional pasta can raise blood sugar more quickly1 than some other foods, but this doesn't mean you need to give it up. With the right knowledge of carbohydrate quality, meal composition, and portion size, pasta can be enjoyed as part of a balanced eating pattern.
PASTA AND BLOOD SUGAR LEVELS: WILL PASTA RAISE BLOOD SUGAR?
Eating carbohydrates naturally causes glucose, or the sugar in our bloodstream, to rise. In addition, eating carbohydrates on their own (without any sources of protein, fat, or fiber) can result in a larger post-meal rise in blood glucose2. In some individuals, this may be followed by a faster decline in blood sugar levels2, which can contribute to feelings of low energy or hunger3.
Because most traditional pastas are primarily composed of carbohydrates, they can cause a sharper rise in blood sugar2 for some people, especially if eaten on their own. Individual responses can vary based on portion size, preparation, and meal composition.
Additionally, rapid changes in blood sugar may not feel great for everyone. One way to moderate this response2 is to choose a low-glycemic pasta, meaning it has a steadier impact on blood sugar compared to higher-GI foods.
WHAT IS PASTA'S GLYCEMIC INDEX AND HOW LONG DOES PASTA AFFECT BLOOD SUGAR?
The Glycemic Index4 (GI) is a scientific scale (0–100) that measures how quickly a food raises your blood sugar after you eat it. Foods land on this scale as low GI (≤55), medium GI (56–69), or high GI (≥70)4. The lower the GI, the slower the carbohydrates are digested and absorbed, leading to a more gradual rise in blood sugar5. This is usually influenced by factors such as protein and/or fiber. Foods with higher GI, like soda and white rice, are digested quickly and lead to a faster rise in blood sugar.
The glycemic index of a food is identified by testing how consumption of the food impacts blood glucose response over two hours compared to consumption of 50 grams of carbohydrate from a reference food (usually pure glucose)6. Researchers then look at how a person's blood sugar behaves over two hours and use that to determine the GI value6.
When it comes to pasta made from wheat, it is generally considered to be a low to medium GI food7, with the GI numbers dependent on the type of wheat8 and even the way it's cooked. The pasta glycemic index made from foods like brown rice or chickpeas, can have different GI values due to differences in fiber, protein9, and starch composition10.
DOES CHICKPEA PASTA SPIKE BLOOD SUGAR?
Chickpeas naturally contain11 plant-based protein, fiber and slower-digesting starch. This may be helpful for people comparing different pasta options when considering blood sugar response.
Banza's Chickpea Pasta, Brown Rice Pasta and Brown Rice Mac & Cheese have been glycemic index tested and fall within the low-GI range. Below you can see how blood sugar responds to Banza's pastas compared to the standard reference foods of 25 grams of dextrose. The charts below illustrate differences in post-meal blood sugar responses when foods are tested on their own.
As with all foods, real-world responses may vary based on portion size and what the pasta is eaten with.
BESIDES BLOOD SUGAR, WHAT ARE THE OTHER BENEFITS OF LOW-GI FOODS?
Low-GI foods are associated with a slower release of glucose into our bloodstream, which may help support more gradual changes in blood sugar levels4
Some research suggests that low-GI foods may also help you feel fuller for longer12, which can influence how much or how soon they eat again. Fiber- and protein-containing foods, such as pasta made with chickpeas, can also contribute to satiety as part of a balanced diet.
TAKEAWAYS
Here's what to remember:
- Pasta isn't "off limits" for blood sugar. How you eat it matters.
- Larger blood sugar rises are more likely when carbs are eaten alone (i.e. without protein and/or fiber).
- The Glycemic Index explains how quickly foods raise blood sugar.
- Banza's chickpea and brown rice pastas have been glycemic index tested and fall within the low-GI range.
- Low-GI foods may help support fullness and more gradual post-meal blood sugar responses as part of a balanced diet.
References
1. Atkinson, F. S., Brand-Miller, J. C., Foster-Powell, K., Buyken, A. E., & Goletzke, J. (2021). International tables of glycemic index and glycemic load values 2021: a systematic review. The American journal of clinical nutrition, 114(5), 1625–1632. https://doi.org/10.1093/ajcn/nqab233
2. Murillo, S., Mallol, A., Adot, A., Juárez, F., Coll, A., Gastaldo, I., & Roura, E. (2022). Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review. Frontiers in nutrition, 9, 1025993. https://doi.org/10.3389/fnut.2022.1025993
3. Roberts S. B. (2000). High-glycemic index foods, hunger, and obesity: is there a connection?. Nutrition reviews, 58(6), 163–169. https://doi.org/10.1111/j.1753-4887.2000.tb01855.x
4. Brand-Miller, J., & Buyken, A. E. (2020). The Relationship between Glycemic Index and Health. Nutrients, 12(2), 536. https://doi.org/10.3390/nu12020536
5. Vlachos, D., Malisova, S., Lindberg, F. A., & Karaniki, G. (2020). Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review. Nutrients, 12(6), 1561. https://doi.org/10.3390/nu12061561
6. Flavel, M., Jois, M., & Kitchen, B. (2021). Potential contributions of the methodology to the variability of glycaemic index of foods. World journal of diabetes, 12(2), 108–123. https://doi.org/10.4239/wjd.v12.i2.108
7. The University of Sydney. (2025). GI Search – Glycemic Index. Glycemic Index Research and GI News. https://glycemicindex.com/gi-search/
8. Di Pede G, Dodi R, Scarpa C, Brighenti F, Dall'Asta M, Scazzina F. Glycemic Index Values of Pasta Products: An Overview. Foods. 2021 Oct 22;10(11):2541. doi: 10.3390/foods10112541. PMID: 34828822; PMCID: PMC8623826.
9. Murillo, S., Mallol, A., Adot, A., Juárez, F., Coll, A., Gastaldo, I., & Roura, E. (2022). Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review. Frontiers in nutrition, 9, 1025993. https://doi.org/10.3389/fnut.2022.1025993
10. Li, J., Yoshimura, K., Sasaki, M., & Maruyama, K. (2024). The Consumption of High-Amylose Rice and its Effect on Postprandial Blood Glucose Levels: A Literature Review. Nutrients, 16(23), 4013. https://doi.org/10.3390/nu16234013
11. "Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Cooked, Boiled, without Salt." USDA FoodData Central, fdc.nal.usda.gov/.
12. Lobos, D. R., Vicuña, I. A., Novik, V., & Vega, C. A. (2017). Effect of high and low glycemic index breakfast on postprandial metabolic parameters and satiety in subjects with type 2 diabetes mellitus under intensive insulin therapy: Controlled clinical trial. Clinical nutrition ESPEN, 20, 12–16. https://doi.org/10.1016/j.clnesp.2017.04.082