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Noodles have pretty much been a staple for me my entire life, to the point that they were basically all I ate as a child… Unfortunately, traditional wheat pasta (and most generic gluten-free pasta) leave so many of us feeling tired, bloated, and stuck on a blood sugar roller coaster.
When we consume refined carbohydrates, our blood sugar spikes, forcing an insulin surge to deal with the influx of glucose. Whether you are strictly trying to stay in ketosis or just cut back on carbs to generally feel better, keeping your blood sugar stable is the real secret to eliminating sugar cravings, maintaining steady energy, and avoiding that afternoon brain fog.
Because plant foods naturally come packaged with carbohydrates, the trick is choosing options that give you the greatest amount of nutrition for the least impact on your glucose levels. Here are seven incredibly low-carb pasta swaps that will help keep your blood sugar completely steady:
1. Zucchini Noodles (Zoodles)
Packed with vitamins and minerals, they cook quickly and have an incredibly negligible impact on blood sugar. Genuinely easy to whip up, you can even just eat them raw if you’re lazy! They are best when heavily sauced.
2. Shirataki Noodles
Made from the starch of the konjac root, these “miracle noodles” are virtually zero-carb. They contain glucomannan, a soluble fiber shown to beneficially affect fasting blood glucose levels. Just remember to rinse them really thoroughly before cooking to get rid of that odd, ocean-like smell!
3. Hearts of Palm Noodles
Naturally low-carb and mild in flavor, these mimic the “al dente” texture of wheat pasta incredibly well without causing a sudden glucose spike. They have a very mild, slightly tangy vegetable flavor (kind of like an artichoke) and are ridiculously low in carbs—usually only around 2g of net carbs per serving!
The brand that I usually buy is
4. Kelp Noodles
Made from seaweed, these noodles bring trace minerals and dietary fiber to the table, keeping digestion slow and blood sugar balanced. Straight out of the package, they have a slightly crunchy texture and a bit of an ocean-like taste, so you’ll want to rinse them thoroughly. They are best in cold dishes!
5. Bean Noodles
If you want a noodle that actually contains appreciable amounts of fiber and protein, these are a lifesaver. Look for edamame varieties, as they are the lowest in carbs while providing excellent plant-based nutrition.
6. Cucumber Noodles
Just like zucchini, you can spiralize a standard English cucumber into long ribbons. They are super hydrating, very low-carb, and have a beautiful, crisp snap to them. They are best utilized in raw noodle dishes where their freshness can shine.
7. Spaghetti Squash
Perfect for the colder months. Once roasted, the strands pull away with a fork and have a really satisfying, noodle-like bite. Spaghetti squash is also rich in fiber and vitamins A and C, making it a nutrient-dense choice for your keto meals.
Pro-Tip: Supercharge Your Blood Sugar Stability
If you want to make your meal even more blood-sugar-friendly, pair these swaps with a solid dose of good fats or plant-based protein—like an easy homemade avocado-hemp pesto. Adding fat and fiber slows down digestion even further, ensuring that your insulin levels remain completely unbothered.
Which one of these are you going to try out for dinner tonight?
For more easy, plant-based keto recipes and tips to help you thrive, check out my complete beginner’s guide to vegan keto and cookbooks to help you balance your blood sugar!💚 🌱