The Best Pasta & Noodle Options for a Low Insulin Lifestyle

Let’s be honest, pasta is comfort food. It’s warm, satisfying, and hard to give up. But traditional pasta? It’s made from refined flour and packed with starch, which means it sends your insulin levels through the roof. Even the whole grain and chickpea/lentil ones. Not ideal when you’re trying to reverse insulin resistance or manage PCOS.

The good news? You don’t have to say goodbye to noodles. You just need the right kind. And thankfully, there are more insulin-friendly options than ever. Here are my top picks for pasta and noodle swaps that actually work on a Low Insulin Lifestyle:

1. Lupini Bean Noodles

These are one of the best options out there. Lupini beans are super low in starch and incredibly high in protein and fiber—exactly what we want. They hold up well in sauces, don’t fall apart, and actually taste like pasta. Try brands Aviate or Kaizen.

🔹 Why I love them: Low insulin impact, high in protein, and surprisingly satisfying.

2. Edamame Noodles

Made from green soybeans, these are another solid choice. They’re higher in protein and fiber than traditional noodles and much lower in starch. Just watch the ingredient list; some brands mix in other flours.

🔹 Best for: Stir-fries, Asian-inspired dishes, or a protein-packed pasta bowl.

3. Kelp Noodles

These sea veggie-based noodles look and taste exactly like glass noodles, are virtually carb-free, and have almost no calories. They’re crunchy out of the bag, but if you soak them in warm water with a little lemon juice or soy sauce, they soften up beautifully.

🔹 Tip: Great in stir fries, ramen, or Pho.

4. Shirataki (Konjac) Noodles

These zero-calorie noodles are made from glucomannan, a fiber from konjac root. They can smell a little weird out of the package (don’t panic, just rinse them well), but they’re a great option if you want a totally insulin-neutral pasta night.

🔹 Pro tip: Rinse, pan-fry to dry them out a bit, and then add your sauce.

5. Palmini Noodles (Hearts of Palm)

These have a slightly tangy taste and a texture that’s somewhere between al dente pasta and a veggie spiral. They’re low in carbs, high in fiber, and easy to find at most grocery stores now.

🔹 Great in: Salads and Asian dishes such as Thai green papaya salad

6. Zucchini Noodles (Zoodles)

A classic swap, and for good reason. Zucchini noodles are super low in carbs and insulin-spiking starch, and they soak up sauces like a champ. You can spiralize them at home or buy them pre-cut and frozen.

🔹 Just don’t overcook: They go from “perfect” to “mushy” real fast.

7. Spaghetti Squash

When roasted (roasting is critical), spaghetti squash magically turns into noodle-like strands. It’s slightly sweet, low in starch, and gives you that twirl factor. Pair it with a good tomato sauce, some meatballs, and a sprinkle of aged cheese—and you won’t miss the real thing.

🔹 Bonus: It’s packed with fiber, vitamins, and feels like a real meal.

Honorable Mentions:

• Hearts of Palm Lasagna Sheets: From the makers of Palmini. These have a great texture and perfect for layering.

• Hemp Protein Pasta: A newer option made with hemp flour—higher in protein, lower in starch. Still not as common, but worth a try if you find it.

Final Thoughts

You don’t need to give up pasta—you just need to choose the right kinds. These swaps won’t spike your insulin, and they actually nourish your body instead of working against it. Try a few and see which ones you love. And remember: it’s not about restriction—it’s about replacing the things that don’t serve your body with ones that do.

Your pancreas will thank you. And honestly? So will your taste buds.