Pasta Without the Panic: Enjoying Italian Food While Living with Diabetes 

Italian food is comfort food: rich sauces, warm bread, shared plates enjoyed with friends and family. If you live with diabetes, though, these foods can come with stress, guilt and second guessing. The truth is you do not need to give up Italian food; with a few smart adjustments you can enjoy your meal without wreaking havoc on your blood sugar.  

Start Smart: 

• Start with a veggie or protein-based appetizer or “Antipasti”  

• Choices include caprese salad, grilled veggies, prosciutto or seafood  

• These provide healthy fat and protein and will help slow glucose spikes when carbs enter the body. 

The Infamous Bread Basket: 

• Ask for 1 piece per person, no refills, or ask to hold the bread 

• Eat bread after protein, not on an empty stomach 

• Dip into olive oil instead of butter  

Pasta: Slowing the spike  

• Choose smaller portions, about 1 fist size (half order, share, or get a to go box before you start eating) 

• Choose whole wheat, lentil or chickpea pasta when possible 

• Pair pasta with protein rich sauces, chicken, seafood, meat sauce 

Sauces 

• Great choices include pomodoro, arrabbiata, puttanesca, olive oil based  

• Ask about added sugar or look at food labels for tomato sauces 

• If cream sauces are your favorite, keep your pasta portion to 1 cup and add veggies  

• Make sauces at home with crushed tomatoes, garlic, onion, basil, oregano  

Pizza  

• Choose thin crust  

• Load up on veggies and protein toppings, fiber and protein slow blood sugar spikes  

• Add a salad to 1-2 slices for a filling meal 

Entrees to Try  

• Chicken piccata, veal or chicken marsala, grilled fish or seafood 

• Pair with roasted veggies, salads, broccoli rabe, spinach 

Whatever you’re eating, eat slowly, savor the flavor, and enjoy the company.  Listen to your body and stop eating when you are no longer hungry.  Leftovers make a great lunch!  

The Bottom Line:  

• Living with diabetes is hard! 

• Every single meal does not have to be perfect.   

• Small tweaks in choice and portion control have a huge impact on blood sugar  

• All foods can fit into a diabetes-friendly lifestyle.  

• If your blood sugar is high after a meal, take a walk and drink some water to help bring it back to your target.  

Mangia!   

Author: Bernice Boivin, RD, CDCES | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.