Helsa Health

    Pasta & noodles · Glycemic index

    Does whole-wheat pasta spike blood sugar?

    Moderately. Whole-wheat pasta has a low GI of 50, and a 117 g serving (1 cup cooked, not packed) has a medium glycemic load of 16. Whole-wheat pasta has a low GI, much like regular pasta, with roughly twice the fiber per cup.

    Key numbers

    Glycemic index
    50
    Low GI
    Glycemic load
    16
    Medium GL
    Available carbs
    31 g
    4.6 g fiber
    Serving
    1 cup cooked, not packed
    117 g · boiled

    GI vs GL for whole-wheat pasta

    The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs Ă· 100. For whole-wheat pasta: 50 × 31 g Ă· 100 ≈ 16.

    That figure is an average reported in the 2021 international GI tables (“Wholemeal spaghetti, boiled, mean of five foods”). Whole-wheat spaghetti averaged 50 against 47 for white spaghetti, so the two are close on GI; the difference is fiber.

    Eating a different amount? Work out the glycemic load of your portion.

    How to eat whole-wheat pasta with less of a spike

    • Mix whole-wheat and regular pasta half and half while you get used to the texture.
    • Add a can of drained chickpeas or white beans to the sauce so a smaller amount of pasta still fills the bowl.
    • Fill at least half the bowl with vegetables such as spinach, zucchini, peppers or broccoli.

    Lower-GI swaps

    Compare with

    See all 67 foods in the glycemic index table

    Frequently asked questions

    What is the glycemic index of whole-wheat pasta?

    Whole-wheat pasta has a glycemic index of 50, which is low. That figure is an average reported in the 2021 international GI tables (“Wholemeal spaghetti, boiled, mean of five foods”). A 117 g serving (1 cup cooked, not packed) contains about 31 g of available carbohydrate, giving a glycemic load of 16 (medium).

    Is whole-wheat pasta good for prediabetes?

    Whole-wheat pasta is a good choice: low GI and more fiber than white pasta. As with any pasta, a measured cup with vegetables and protein works better than a big bowl on its own.

    Does whole-wheat pasta raise blood sugar less than white pasta?

    Not by much. Both are low GI in the 2021 tables — 50 for whole-wheat spaghetti and 47 for white. Whole-wheat pasta does bring about twice the fiber per cup.

    Sources

    GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

    1. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632, Supplemental Table 1
    2. USDA FoodData Central, FDC ID 168910: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)
    3. American Diabetes Association, Diabetes Food Hub — Create-Your-Plate: Simplify Meal Planning with the Diabetes Plate
    4. USDA FoodData Central, FDC ID 169737: Pasta, cooked, enriched, without added salt

    Data last checked .

    Real meals aren’t single foods

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