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Its unique taste and texture make pasta hard to resist, but regular high-carb pasta has the potential to make blood sugar management very complicated when you live with diabetes.
That’s why I am happy that low-carb pasta options are now widely available.
As more and more people start to focus on their carb intake, new low-carb products have come to market, and it was surprisingly easy for me to find 11 brands of low-carb pasta.
And even more surprisingly, many of the products I tried were, in my opinion, just as good as the high-carb pasta brands I grew up with.
Table of Contents
- How low-carb pasta is made
- How I ranked the different brands
- Miracle Noodles
- Palmini Low Carb Linguine
- Explore Edamame Spaghetti
- Great Low Carb Bread Company Fettuccine Pasta
- ThinSlim Foods Impastable Low Carb Pasta
- Explore Black Bean Spaghetti
- Pastabilities Lower Calorie Pasta (Penne)
- CARBE DIEM Spaghetti
- Fiber Gourmet Healthy Pasta (Spaghetti)
- Al Dente Carba-Nada Egg Fettuccine
- Banza
How low-carb pasta is made
Low-carb pasta is typically made of alternative flour sources such as beans or chickpeas, yam (Shirataki), or vegetables that are very high in dietary fiber (which are indigestible and only affect blood sugars minimally).
This means that some types of low-carb pasta are high in protein rather than in carbs. Because protein and carbs have the same amount of calories per gram (4 calories per gram), most low-carb pasta has similar or only slightly fewer calories than regular pasta.
Because many low-carb pasta brands use high-fiber ingredients and alternative flours (such as beans), consuming large amounts can lead to gastric discomfort. Start with a small serving and see how your body reacts.
I usually eat only half a serving (1 oz. dry low-carb pasta) because it’s an appropriate amount for main meals, and I have no gastric issues with low-carb pasta.
How I ranked the different brands
Regular full-carb pasta generally has 43 grams of carbs per serving (2 oz) and rarely has any fiber of significance unless you choose a high-fiber brand.
The low-carb brands included in this review all have less than 25 grams of net carbs per serving.
Net carbs are calculated as the total carb amount minus the total fiber content. We look at net carbs, not total carbs, since fiber won’t be converted into glucose and therefore doesn’t affect blood sugar.
I have given each brand a score from 1-5 based on:
- Does it feel and look like pasta?
- Does it taste like pasta?
- Is the serving size reasonable?
- How does it impact my blood sugar? (This can differ from person to person)
These are, of course, subjective measures, but I hope this review will still give you a good idea of which brands are good and which have room for improvement.
I have listed the brands by net carbs per serving, from lowest to highest.
Miracle Noodles
Net carbs: 1 g
Review score: 3.5 stars
The Miracle Noodle brand is available in many formats, such as Fettuccini, Penne, Pasta, and Noodles (they also offer a low-carb rice). If you’re hardcore about cutting all the carbs out of your diet, this pasta may be the best option for you.
Don’t let the smell when you open the package scare you. After they are rinsed, the odor disappears, and they don’t taste bad. In fact, they barely have any taste at all.
This can make it a bit of a weird food experience, which is why I would not recommend eating these without a sauce.
Miracle Noodles have no carbs and hardly any calories because they are made from konjac yams. They are 97% water, 3% fiber, and have traces of protein, fat, and calcium, so the nutritional value is low but not completely insignificant.
Since noodles are primarily water, most people won’t see a blood sugar impact, and they work for diets trying to eliminate gluten, dairy, and eggs.
Palmini Low Carb Linguine
Net carbs: 2 g
Review score: 3 stars
This was not a bad product, but it’s not really pasta; it’s spiraled vegetables.
You technically don’t even have to cook this, since it’s pre-cooked, but I opted to cook the Palmini for 5 minutes since it seemed very salty right out of the bag. Once cooked, it had a pleasant texture and did not affect my blood sugar. It doesn’t taste like pasta, though; it tastes like hearts of palm, which is what it is.
Since this product is 100% vegetables, it’s suitable for all diets, even low-sodium diets, as long as the linguine is rinsed well.
Explore Edamame Spaghetti
Net carbs: 6 g
Review score: 5 stars
This has been my go-to low-carb pasta for quite a while now. It tastes great and has the look and feel of pasta. The only real giveaway that it’s not a flour-based pasta is the green color from the edamame.
The spaghetti cooks in 3-5 minutes, and the finished product is long, soft spaghetti noodles. They don’t have much bite, so if you prefer your pasta very al dente, this might not be the right choice for you.
The pasta is made of edamame beans, but I don’t think they taste anything like edamame.
Since the pasta is made with edamame bean flour (soybeans), it is high in protein (24 grams per serving) and very mild on blood sugar. I never see a blood sugar spike after eating this pasta and have to dose insulin very carefully, or I’ll end up with low blood sugar.
The only ingredient in this pasta is edamame bean flour, so it’s suitable for people wanting to eat a plant-based diet. It’s also suitable for people wishing to avoid or reduce gluten, grains, dairy, and eggs.
Great Low Carb Bread Company Fettuccine Pasta
Net carbs: 7 g
Review score: 3 stars
This pasta looks good and came out al dente after 10 minutes, but it’s pretty dry. You need an abundance of sauce to make it part of an enjoyable meal.
The ingredients in this pasta are pea protein, oat fibers, wheat fibers, and egg whites, which is why it’s a high-fiber, high-protein, and low-carb food.
This also means it has minimal impact on blood sugar.
Given the ingredients, it’s not a good option for those trying to reduce or eliminate gluten or eggs.
ThinSlim Foods Impastable Low Carb Pasta
Net carbs: 8 g
Review score: 4.5 stars
This pasta was a pleasant surprise. It’s both low-carb and low-calorie (55 calories per serving) because it’s almost pure fiber (36 g per serving). This means it’s very mild on blood sugar levels but could, for some people, lead to gastric distress.
The cooking instructions say to cook it for 5-7 minutes, but I ended up cooking it for 15 minutes to reach a consistency I enjoy (I don’t like it too al dente).
Once cooked, the pasta has the look, feel, and taste of traditional flour pasta. It did fall apart a little after cooking, but that could be due to the 15-minute cook time.
The main ingredients are oat fiber, wheat fiber, and eggs, so it’s not appropriate for anyone who wants to eliminate gluten or eggs from their diet.
Explore Black Bean Spaghetti
Net carbs: 8 g
Review score: 5 stars
This is a great product that looks, smells, and tastes like pasta. The spaghetti cooks in only 4-6 minutes, and the finished product is long, soft spaghetti noodles.
They don’t have much bite, so if you prefer your pasta very al dente, this might not be the right choice for you.
The pasta is made with black beans and has a dark grey, almost purple hue when cooked, but it doesn’t taste like beans. I would say that, in direct comparison to the other “Explore” brand (the edamame pasta), this spaghetti has a slightly earthier taste, which I don’t mind.
The pasta is high in protein (25 grams per serving) and very mild on your blood sugars.
This is an excellent product if you’re eating a plant-based diet or trying to reduce gluten or grain intake. It’s also suitable for people trying to eliminate dairy and eggs.
Pastabilities Lower Calorie Pasta (Penne)
Net carbs: 12 g
Review score: 3 stars
This penne cooks very al dente at the 10-minute mark, and I strongly recommend cooking it longer unless you prefer a very firm noodle. The flavor is good once fully cooked, and the lower net carb count is appealing.
The downside for me was the digestive impact. Although it’s made from modified wheat starch and wheat flour, similar to some other low-carb brands, the high fiber content made me extremely bloated after eating it. The impact on blood sugar was moderate and manageable.
It’s a decent-tasting low-carb penne, but if you’re sensitive to high-fiber wheat products, this one may be hit or miss.
CARBE DIEM Spaghetti
Net carbs: 16 g
Review score: 4 stars
CARBE DIEM Spaghetti is extremely thin, almost delicate, but cooks into a surprisingly convincing pasta.
After cooking it for the recommended 17 minutes, it tasted very similar to regular spaghetti and had a pleasant texture. I enjoyed the flavor and would absolutely reach for this over standard full-carb pasta.
The ingredients are wheat starch and durum wheat, which contribute to its low net carb count but make it not gluten-free. The impact on blood sugar was mild for me, and it was easier to manage than traditional pasta.
CARBE DIEM also comes in other pasta shapes, which is a nice bonus if you prefer variety in your low-carb meals.
Fiber Gourmet Healthy Pasta (Spaghetti)
Net carbs: 17 g
Review score: 4 stars
This newer version of Fiber Gourmet’s spaghetti was a pleasant surprise. It’s a thicker-cut noodle that tastes and looks like traditional pasta, and I genuinely enjoyed eating it.
The texture holds up well after cooking, and I’d happily choose it over a full-carb spaghetti in most meals.
With 17 grams of net carbs, it’s not the lowest-carb option and will have a moderate blood sugar impact, but I found it predictable and easy to dose insulin for. It gave me a slight rise, nothing dramatic.
The pasta is made from enriched durum semolina, modified wheat starch, and wheat gluten, so it’s not suitable for gluten-free diets. But if you can tolerate gluten and want a very authentic pasta experience with fewer carbs, this is a great choice.
Although the product is made without eggs or dairy, the facility where it’s made processes egg products.
Al Dente Carba-Nada Egg Fettuccine
Net carbs: 24 g
Review score: 2.5 stars
This pasta tastes great and looks and feels like regular pasta. Unfortunately, it also had the same blood-sugar impact as regular pasta.
Just based on its aggressive impact on my blood sugar, I wouldn’t buy this product again.
Aside from the blood sugar impact, another weird thing was that when it was delivered, the bag looked like it had taken a beating, with all the fettuccine broken into smaller pieces. After reading other reviews on Amazon, I’ve realized that this is a common issue.
The pasta is made with semolina flour, a high-gluten flour often used in bread and baked goods, as well as couscous. Other ingredients are soy, wheat, and eggs.
The ingredient list means this pasta isn’t appropriate for anyone trying to reduce or avoid carbs, gluten, eggs, or soy, but it could be appropriate if you’re avoiding dairy.
Banza
Net carbs: 27 g
Review score: 2 stars
Banza pasta is widely available in most major grocery stores and online, which is the only reason I’ve included it here.
It has significantly more net carbs than most of the other low-carb pastas I have included in this review, with close to 30 net grams per serving.
Once cooked, the pasta comes out more al dente than I prefer. I tried cooking it for longer than the package recommends, but it still doesn’t seem to help. Overall, it tastes like whole-grain pasta.
Given the carb amount, this pasta will likely affect blood sugar for most people. However, I didn’t experience a spike, just a slow rise.
The main ingredients in Banza are chickpeas, tapioca, and pea protein, making it a great product for people wanting to avoid or reduce their intake of gluten, dairy, or eggs.
Let me know if you don’t see your favorite low-carb pasta on the list, and I’ll add it (after trying it myself). I love pasta, and I am always looking for great low-carb and diabetes-friendly products.
Before you leave to shop for low-carb pasta, you should also take a look at my low-carb bread review and low-carb yogurt review. I tested a lot of popular brands and found some great products!
Bob
For lower carb pasta, check out Carbe-Diem pasta. It’s not really low carb but rather lower carb or half the carbs of regular pasta.
Lyn Fabian
Thank you for these reviews.I have just tried Qetoe fettuccine, which was quite acceptable but a bit rubbery.
I will try the damage pasta you reviewed
Katie Frymier
We like HEALTHY noodle in bulk from Costco! Yummy, filling, and healthy! It’s about $16 but it is 6 double serving packs. It last hubby and I for a long time.
Sheryl
Apparently others have a much higher income than I can even imagine. I would be willing to try any of these options if it weren’t for the expense! None of these are available in our small rural grocery store. I love Amazon shopping- but I can’t swing $8 to $21 forever one 12 oz pkg of pasta! Y”all must be rich!!
Patti
Amazon isn’t always the cheapest. Try looking at some grocery store chains that aren’t too terribly far from you or near a relative that can ship. Some of Amazon’s prices are outrageous.
Bob S.
I’ve found that just about anything low carb is expensive. Too bad it’s that way. I can eat zucchini zoodles but only so much. And riced cauliflower doesn’t taste like rice. So I’ve learned I no longer live to eat, I eat to live but anything low carb is expensive.
Jadyn Stewart
Thanks so much for sharing this info! I’m not diabetic but for the past couple months (?), I’ve had prediabetic blood sugar levels and I’ve been trying to be mindful because in both sides of my family/relatives, all the ladies have diabetes. -___-
Thank you again and I look forward to reading more of your content! I’m so glad I ran into this article! 🙂
Christel Oerum
Thank you, I’m so glad it’s helpful
Jean
Try ZENB. I’ve liked it the best so far!! It’s made from yellow peas. I’ll be interested to know what you think.
G
Not sure I’d consider 43 net carbs are diabetes friendly though.
Denise Pangaldi
I checked out your list of low carb pasta.
Even though I too love pasta (being Italian) was very hard to give up. My pasta option is Spaghetti Squash. You can put sauce on it with Turkey or Chicken meatballs or butter, cheese and garlic. Very Yummy!!
Harold
I like these type and zucchini noodles NET carbs are a joke it’s all about total carbs as diabetic ppl don’t produce enough insulin to breakdown the remaining carbs that eventually lead you to an increased sugar
Christel Oerum
That’s not my experience. I know some bolus for all the carbs but if I bolus for dietary fibers my blood sugars will crash. If you generally eat a consistent amount of fibers you might already have that “baked” into your carb ratio (https://diabetesstrong.com/carb-counting/). But most importantly you of course have to approach your blood sugar management in the way that works best for you
Shan d man
Regarding miracle noodles, the author neglected to comment at all on the consistency. Let’s say it is incredibly chewy and I had to use a toothpick at the end of the meal to get the noodles out from between my teeth. yes they have practically
no carbs, but neither does chewing on rubber bands, which is pretty much what I felt like I was doing.
Robert
Thanks for this great end-user review. I know results will vary but really appreciated your actual blood sugar reactions to each product. Glad I found you! 🙂
Mia Dodson
Just found this, great review, and very helpful to me as I am searching for food I am able to eat, which comply with Disaccharide intolerance FODMAP diet, which includes having to eliminate lactose, fructose, maltose, and gluten from my diet, without affecting my Hypoglycemia as well.
Off to see if I can find some of these in NZ.