Whether you have an underlying metabolic disorder like type 2 diabetes or simply want to be as healthy as possible, blood sugar management is important. Maintaining stable blood sugar levels can help you feel your best and support your metabolic health. If blood sugar management is a priority, it’s understandable to be wary of starchy foods.
“Starches are carbohydrates that the body breaks down into glucose, which then enters the bloodstream and can raise blood sugar,” explains Keri Gans, R.D.N., a dietitian and host of The Keri Report podcast. “Portion sizes can add up quickly, and the impact can vary by starch type, how it is cooked, and what else is eaten with it.” That doesn’t mean starches are bad, per se— they just need to be approached in the right way.
“Not all starches are bad for blood sugar—it depends on the type you eat, the quantity you consume and what else you eat them with,” says Lisa Moskovitz, R.D., founder of NY Nutrition Group and the author of The Core 3 Healthy Eating Plan.
That can spark an eating dilemma: rice vs pasta. Is one better for blood sugar than another? One has a slight advantage, according to dietitians, and it’s probably not what you’d expect.
Meet the experts: Keri Gans, R.D.N., is a dietitian and host of The Keri Report podcast; Sonya Angelone, Ph.D., R.D.N., is a nutritionist and registered dietitian based in San Francisco, CA; Lisa Moskovitz, R.D., is founder of NY Nutrition Group and the author of The Core 3 Healthy Eating Plan.
Rice vs. pasta
Rice and pasta both fall into the starch category and can be served in a variety of ways. There are a few key differences between these, though. Rice is a gluten-free grain that’s often a staple starch for people with Celiac disease or gluten intolerance.
There are a bunch of different types of rice to choose from, including brown, white, black, red, and wild.
While rice is a grain, pasta is a grain product. It’s typically made from wheat flour, but can also be made from things like corn, legume, or rice flours.
What does rice offer for blood sugar management?
The type of rice you eat matters. “White rice is generally digested more quickly and increases blood sugar more because the germ and bran have been removed,” explains Sonya Angelone, Ph.D., R.D.N., a nutritionist and registered dietitian based in San Francisco, CA. “Brown rice includes the bran layer which provides more fiber, magnesium, and some phytonutrients, but still has a significant impact on blood sugar.” Fiber can slow digestion, along with the absorption of glucose, helping to support blood sugar management, she says.
Some varieties like basmati rice tend to digest more slowly than sticky or short-grain rice.
“While some varieties may offer slightly more fiber than others, the bigger impact often comes from how much rice you eat and what you pair it with, such as protein, vegetables, and healthy fats,” Gans says.
What does pasta offer for blood sugar management?
Like rice, the type you choose matters. “Starches like pasta can be higher glycemic or cause a faster blood sugar rise,” Moskovitz says. “However, a whole grain or fiber-rich pasta such as chickpea or lentil-based pasta can be a smart addition to your diet for overall blood glucose management.” Again, these fiber-rich foods can help to slow the absorption of glucose in your body.
“Pasta may have a lower impact on blood sugar than people expect, especially when cooked al dente, because that firmer texture can slow digestion,” Gans says. If you choose a legume-based pasta, you’ll also get some protein, another macronutrient that can support blood sugar management, Angelone says.
Which is better for blood sugar: rice or pasta?
While rice has a health halo, pasta is the winner when it comes to blood sugar management, according to dietitians.
“Pasta tends to produce a lower blood sugar response than white rice even for a similar portion,” says Angelone.
Durum wheat pasta tends to have a compact starchy structure which slows the breakdown of the enzymes in the starch during digestion and delays the absorption of glucose, she says. “Legume-based pastas typically have a smaller glucose rise because they usually have more fiber and protein to slow down digestion,” Angelone says.
Gans agrees that pasta “may have a slight edge” when it comes to blood sugar management. That doesn’t mean you can’t or shouldn’t have rice if you’re tracking your blood sugar. “It is not about pasta being ‘good’ and rice being ‘bad,’” Angelone says. “The amount you eat and the overall meal matters most.”
The best ways to eat rice and pasta for blood sugar management
There are a few things dietitians recommend for blood sugar management while eating rice and pasta. “Think of rice or pasta as a co-star of the meal, not the star,” Gans says. That usually means having about a ½ cup of cooked rice or pasta and pairing it with protein, vegetables, and healthy fats. (Angelone says your rice or pasta should be no more than 25% of your plate.)
“It can also help to be mindful of adding other starches, such as bread with pasta or chips with rice,” Gans says.
Another hack to consider, per Moskovitz: Try to get the most out of your rice and pasta. “One of my favorite hacks for managing blood sugar without sacrificing your favorite starches such as pasta, potatoes, or rice is to cook and then cool them down in the refrigerator for 12 to 24 hours before eating them,” she says. “This releases resistant starches, which are naturally harder to digest.” As a result, your body takes longer to break down the starch in the rice or pasta into glucose.
Overall, dietitians stress that you can have rice and pasta while managing your blood sugar. But, if you’re looking to get an edge in this department, pasta may be a better bet.
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