Not All Pasta Is the Same: Research Reveals How Pasta Shape Affects Blood Sugar
A study explored whether pasta shape affects blood sugar levels. Spaghetti caused a smaller rise in blood sugar than penne.
Let’s take a closer look.
Participants were given spaghetti, penne, couscous, and bread made from the same flour.
The 2022 study involved 30 healthy adults in each of two separate experiments. Their blood sugar levels were measured for two hours after they ate.
Spaghetti and penne caused smaller rises in blood sugar than bread and couscous. Spaghetti produced an even smaller increase than penne.
Pasta’s structure slows down digestion.
Pasta took longer to chew than bread or couscous. When the researchers simulated digestion in the stomach, large pieces of pasta remained, along with some undigested starch.
They say this is why pasta causes a smaller rise in blood sugar.
Overcooking pasta can diminish this benefit.
According to Jennie Brand-Miller, a nutrition professor at the University of Sydney, pasta can raise blood sugar more if it’s cooked longer than the package instructions recommend and loses its firmness.
However, a 1986 study of people with diabetes found that cooking spaghetti for five or 15 minutes made no significant difference.
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