The 10 Best Noodles for Diabetics Reviewed

Noodles are a staple in the diets of many popular cuisines around the world. They are exquisite in savory soup or stir-fried alongside your choice of vegetables and garnishes.

People with diabetes may feel that eating any type of noodles is off limits. That’s simply not the case. Finding the best noodles for diabetics doesn’t need to be difficult either, as there are plenty of these to choose from. Some are naturally low in carbohydrates, while others are significant for their low glycemic index.

Having a school-age daughter with type 1 diabetes, as well as grandparents and in-laws with type 2 diabetes, let’s just say, we’re a little obsessed with finding low carb noodles here. 

I’ve had to do my share of research to find the best noodle products for cooking satisfying and nutritious meals that won’t send anyone’s blood glucose through the roof. It’s no surprise that I’ve collected and experimented with plenty of brands of noodles out there.

In this article, I’ve reviewed multiple brands of low-carb noodles based on several factors that most low carb dieters and diabetics look for in their noodles, such as total calories, total carb count, net carbs, and even glycemic index (to the extent that it could be estimated).

I also discuss tips for their preparation, nutritional value, texture, and versatility in various dishes.

My family has tasted each and every one of these noodle brands in the past two years; sometimes they were subjected to my experiments on more than one occasion. There were a few that were too carb-heavy or far too cardboard-esque and chewy that did not make the final top 10. You’ll be the final judge.

What to Expect With Diabetic Noodles

It’s important to be realistic with noodles for diabetes.

Personally, I approached these noodles as an on-and-off again vegetarian who is accustomed to eating substitutes for almost every food product. Just like I wouldn’t expect soy or almond milk to taste like cow’s milk, I’ve never purchased these noodles expecting them to mirror the taste of traditional spaghetti or rice noodles.

Indeed, noodle substitutes are never going to be exactly like the real thing. The goal is simply to find something similar that you enjoy, that isn’t going to spike your blood sugar levels.

The Best Noodles For Diabetics

• Yoho© Shirataki/Konjac Noodles
• The Only Bean© Edamame Spaghetti
• PureFit© Edamame
• The Only Bean© Black Bean Spaghetti
• Carba-nada© Egg Fettuccini
• Trader Joe’s© Red Lentil Sedanini
• Banza© Linguini
• Hakubaku© Soba Noodles
• GoGo Quinoa© Red & White Quinoa Macaroni
• Dynasty© SaiFun Bean Threads

1.  Yuho© Shirataki/ Konjac Noodles 

Shirataki noodles are a dieter’s dream served on a platter. They are a low-calorie noodle produced from yam flour that is popular among dieters. They come in a variety of forms and sizes. Most will be vegan and gluten free.

I’m a fan of the Yuho brand and purchase the boxes that come with 8 pouches, each approximately 5 ounces. You can buy them in a combo of spaghetti and fettuccine shape or in angel hair shape. 

Shirataki noodles are a great choice for anyone looking to adhere to a low carb or keto diet. They have few total carbohydrates, sugar, and fat content. They can be more expensive than other types of noodles, but they provide numerous health benefits and have become a staple in my home. 

A single serving of these transparent noodles of about 5 ounces has a mere 5 calories and only 3 grams of carbohydrates. My daughter with type 1 diabetes absolutely loves these, and I often put these in her lunch. I stir fry them with cabbage, carrots, edamame, and egg in sesame seed oil, soy sauce, and a splash of rice vinegar. Yum! They don’t spike her sugar levels at all, especially compared to the rollercoaster in her blood glucose that surfaces after indulging in a typical ramen soup. 

Soaking and rinsing these noodles well in water before cooking them is a must. This is a similar process to most rice noodles in Asian cuisines. I even give them a good shake before I prepare to cook them.

I will mention that Yuho also makes rice-shaped pasta in these series, but the rice imitation concept is a bit too strange for me - they look like a messy bunch of chopped up angel hair pasta. The spaghetti and fettuccine textures were the most popular in my family. I enjoyed both, but my daughter has complained about choking on the overly thin angel hair pasta.

2. The Only Bean© Edamame Spaghetti

I tested out the Only Bean© Edamame Spaghetti in an Asian stir fry.  I first cooked green cabbage and grated carrots. Then, I added sesame oil, soy sauce, a splash of rice wine, vinegar, and salt and pepper.

The noodles are very fragile. I cooked the noodles for about 3 minutes, as recommended.

The final verdict: I received conflicting reviews.

• My husband felt the noodles were rather foreign to his palate, even if the sauce and seasoning were spot on.
• Meanwhile, my daughter gave me a thumbs up and devoured everything.
• I was the deciding vote here, and they were ‘meh.’ Nothing to write home about. No doubt - this was not your traditional spaghetti, but the noodles were not slimy or chewy.

These don’t strike me as appropriate for anything other than Asian dishes. I likely would not venture into having these with Alfredo or any Italian sauces. That said, the noodles are very high in protein, which makes them a filling ingredient.

3.  PureFit© Edamame

Pre-cooked PureFit © Edamame pasta strands appeared to be tubules that were broken in half vertically, lengthwise, making them even flimsier than the One Bean© brand edamame noodles pre-cooked. They do thicken quite a bit with cooking.

The ultimate texture after cooking left more to be desired. For the same nutritional value, we preferred the Only Bean© brand over PureFit©, but only by a hair. The strong edamame taste makes it difficult to accept these in Italian style dishes, but they do well with low-carb teriyaki or hoisin sauces in a vegetable stir-fry dish.

You can also find other brands of edamame noodles, such as Simply Nature© at your local Aldi stores or Walmart, with similar nutritional values to PureFit© or The Only Bean©.  

4.  The Only Bean© Black Bean Spaghetti

The Only Bean© Black Bean Spaghetti were slightly thinner than soba noodles. These are packed with protein and fiber, and are gluten free.

However, they are made of black soybeans, not black beans. So if you’re allergic to soy, be warned. The same is true for the two types pasta mentioned above, as edamame is a term for immature soybeans.

These can turn into rubber bands if you’re not careful, so be sure to follow the instructions on the package to a tee.

5.  Carba-nada© Egg Fettuccine

Egg noodles are usually combined with either semolina or durum. One of my favorite brands that I usually purchase in bulk is Carba-nada© Egg Fettuccine. Carba-nada© uses semolina as one of the main ingredients for its egg noodles.  

These are a regular in our family, and probably my favorite in the bunch. I especially love them with any type of bolognese sauce, though I often resort to ready-made sauces from Trader Joe’s for convenience.

Semolina noodles are made out of rice, corn, or wheat grains that have been coarsely ground. Even after boiling, semolina retains its strength. The best semolina to choose is one manufactured from whole grains, which will be labeled as "whole semolina." Whole grain semolina is the ideal option because it has more fiber and other health benefits than regular semolina.

The noodles cook in just 3 minutes. I like to pair these egg noodles with Trader Joe’s turkey bolognese sauce (in the frozen section) or Trader Joe’s new Vegan Bolognese Style Pasta Sauce (in a jar) with meatless crumbles, to make a meal that is ready in about 10 minutes. I wanted to tap dance on the kitchen table at the speed at which dinner was served.  Overall Trader Joes is a great place for a variety of noodles and sauces.

My husband has also eaten these with his homemade chili and ground beef, as he is the polar opposite of me, preferring a very carnivorous diet.

These are easily my top choice for the best noodles for diabetics, as long as the carbs and GI match your needs. At 17 net grams of carbs per serving and a GI of 40, these noodles won’t be suitable for all diabetics.

6. Trader Joe’s© Red Lentil Sedanini

I pick up Trader Joe’s© Red Lentil Sedanini pasta now and then, mostly because they are high in fiber and gluten free. These are okay and an acceptable substitute for pasta, but the taste is neutral and the texture takes some getting used to.

You have to get in there and chew down hard to get through these little tubules of red lentil pasta. A thick sauce and oil are a must with these. I have made these along with an abundance of vegetables, often the pre-cut frozen peppers, fresh spinach, or broccoli, and generous amounts of Rao’s sauce.

These have also managed to taste well alongside my chili and thick, tomato-based sauce.

7.  Banza© Linguine

Banza© Linguine touts that chickpeas are the basis for their noodles, but a closer look shows their noodles are made from an assortment of plant-based proteins. They contain chickpea, tapioca, and pea protein.

Besides being loaded with plant-based protein, they are also fairly low on the glycemic index (compared to traditional pasta) and have a decent amount of fiber.  The cooking time is 7 to 8 minutes. I rinse off the excess starch after cooking, which keeps any chewiness at bay.

Banza is a terrific replacement for any traditional pasta dish, whether that’s spaghetti and meatballs or shrimp scampi. Banza comes in a range of shapes and styles to suit any pasta lover.

8.  Hakubaku© Soba Noodles

Hakubaku© Soba noodles are made of buckwheat and some wheat flour. Although you can find some soba noodles that are gluten free, this brand is not one of them. Soba noodles can be gluten free when they are made of 100% buckwheat.

These are great in chicken or miso broth or in cold salad drizzled with tahini- or peanut-based dressing.

To avoid ending up with chewy soba noodles, avoid salting the water as you would with traditional Italian pasta, and definitely keep an eye on your timer to keep from overcooking them.  In fact, if it says 3 minutes cooking time, go for 15 seconds less.

Some suggest rinsing them in cold water quickly to get rid of the excess starch that causes noodles to have the chewy texture. I rinse them in room temperature water and that seems to suffice. 

9.  GoGo Quinoa© Red & White Quinoa Macaroni

At some point during your diet journey, you may have heard or used quinoa and recognize its many benefits. The brand I reviewed was GoGo Quinoa©, Red and White Quinoa Macaroni. You can find them at Costco, where my mom bought a two-pack, gifting me with the other 2.2 lb bag. 

With so much to work with, I had the chance to try various recipes with it and found them to be very versatile - both in hot and cold dishes. I was amazed at how well the noodles held up in cold tuna and egg salad.

These went well in my baked casseroles with sausage, marinara sauce, mozzarella, and fresh basil. They were also a great replacement in my Mexican mac n’ cheese, which consists of these noodles, your choice of canned enchilada sauce, a bit of Mexican cheese blend, and taco seasoning mix to taste.

Quinoa flour noodles have many nutritional benefits. Quinoa grains are high in protein, with nine essential amino acids in each grain. Vitamin B, E, iron, calcium, magnesium, and riboflavin are all abundant. Quinoa grain is gluten free, which makes it more diet-friendly.

10.  Dynasty© SaiFun Bean Threads

Dynasty© Saifun Thread Noodles are excellent for stir fry. I use these mung bean thread noodles to make one of the dishes I grew up eating - pancit. I think this recipe from Panlasang Pinoy captures my ingredients perfectly.

While you can use any rice noodles (bihon), I substitute them for mung bean thread noodles to get very similar results. You can add pork or chicken, or stick with vegetables. Pancit isn’t pancit without those giant snow peas.

Mung beans are small legumes that are nutritionally dense with antioxidants and fiber. They go well in miso soups, other broths, or with fish or oyster sauce.

The Noodles Compared

Now that we’ve talked about how the different noodles perform, let’s take a closer look at how they compare to one another.

Nutritional Information

The table below lists the best noodle products, by highest to lowest net carbs, with key information, such as the total calories, carbohydrates, estimated glycemic index, fiber content, sugar, and gluten content.

While it’s clear that low net carbs do not always translate into a low glycemic index, the net carb content still acts as a useful guide.

Which Noodles Work When?

There’s no single ideal noodle because the best one will depend on what you need. However, some noodles are certainly better than others.

For Low Carbs and low GI

• Yuho© Shirataki/Konjac Noodles, with zero grams of net carbs per serving and 0 GI.
• The Only Bean© Edamame Spaghetti, with 17 grams of net carbs per serving and 11 GI.
• PureFit© Edamame Pasta, with 16 grams of net carbs per serving and 11 GI.

As a Pasta Alternative

• Carba-nada© Egg Fettuccini wins here, hands down. You’re basically looking at regular egg fettuccini with some slight ingredient changes to make it lower in carbs.
• Banza© Linguine. This product relies on protein from chickpeas, tapioca, and peas. The noodles work well in traditional dishes and there are plenty of shapes to choose from. They’re also a decent source of fiber and protein. However, with a GI of 56 and 30 net carbs per serving, these may be difficult to fit into some diabetic eating plans.

For Asian Cooking

• Yuho© Seataki/Konjac Noodles work excellently in many Asian dishes and are your best choice for net carbs and GI.
• Hakubaku Soba Noodles are another excellent choice, particularly if you’re using them in a cold salad or miso broth.

My Personal Favorites

• Carba-nada© Egg Fettuccini is a great choice for fussy eaters and for making familiar meals. However, it is an ingredient to be cautious with, as it has an estimated GI of 40 and 24 net grams of carbs per serving. As such, it may be too carb-heavy for many diets.
• Yuho© Shirataki/Konjac Noodles take some getting used to and must be soaked and rinsed before cooking. They’re fantastic though, as they contain almost no digestible carbs, so they don’t influence blood sugar levels at all.
• GoGo Quinoa© Red & White Quinoa Macaroni is a versatile choice that works well in many different dishes. It is, however, one of the highest options for GI and net carbs, so it’s another one to be cautious with. Still, if you can fit this product in your diet, it’s an excellent choice and gives you plenty of nutrients from the quinoa.

How to Choose Good Noodles for Diabetes

We’ve highlighted 10 different types of noodles. So, which ones are the best noodles for diabetics?

Well, honestly, that depends on what you’re looking for. Besides achieving stable blood glucose levels, you might be looking to get more fiber from your noodles, have a gluten sensitivity, or in search of adequate substitutes in Asian cooking. Perhaps you're concerned about reducing your overall daily net carbs.

There are a few different areas to think about, which will influence your final decision.

The Glycemic Index

The lower the glycemic index for each food, the less likely it is to wreak havoc on blood glucose levels. Glycemic index (GI) numbers are often described in the broad categories of good, medium, and high in the ranges below. 

Sticking to foods in the lower range can be more beneficial to keeping blood glucose level in range, so that was an important factor for selecting the noodles to review, with only a few exceptions.

• 55 or less: Low 
• 56 to 69: Medium
• 70 or higher: High 

Cooking pasta al dente can also help reduce the GI.

Gluten Free

If you’re sensitive to gluten as well, you’ll need to look for gluten free products. Most options featured on this list were gluten free, except for Carba-nada© Egg Fettuccini and Hakubaku© Soba Noodles.

The Carb Content

According to the American Diabetes Association, persons with diabetes should strive to consume no more than 45% of their total calories from carbohydrates. This amounts to just a little over 200 grams for the average adult.

Some people may choose to decrease their carb intake still further, particularly if they’re following a low carb diet. The following are rough carb guidelines for popular diet types.

• For diabetes: 200 to 300 grams per day
• Paleo diet: 100 to 150 grams per day
• Low-carb diet: 100 to 150 grams per day
• Keto: 20 to 50 grams per day

The typical daily carb limits and ranges for the various diets are not a hard and fast rule either. These may be higher or lower, depending on your overall height and weight, and gender. If weight loss is your intended goal, these ranges may be stricter.

The Ingredients

Noodles can be made from a wide range of grains and beans. The base ingredient (or ingredients) will strongly influence the carb content and blood sugar impact.

For example, konjac noodles (also called shirataki noodles) are made from glucomannan fiber, which comes from konjac root. This type of fiber contains few digestible carbs, so has little impact on your blood sugar levels.

Quinoa-based noodles, on the other hand, tend to be high in carbs.

The Taste and Texture

Don’t forget about the taste and texture of the noodles either. This will be the most important area in some households.

While none of the noodles on this list taste exactly like regular noodles, some are much more appealing than others. 

Another factor affecting texture is your decision to cook them al dente, which can lower the overall GI score.

How to Use Low Carb Noodles Well

Manufacturers will always include preparation instructions on their noodles. Make sure that you follow these exactly, as they were designed to give you the best outcomes.

It’s often helpful to prepare a simple meal with the noodles first, so you learn how they perform. After doing so, you can start to experiment more.

Consider Your Other Ingredients

Remember too that your blood sugar is influenced by more than just the noodles.

You need to be aware of other ingredients too. For example, the sauces used can sometimes increase carb intake if they’re overly sweetened. Indeed, some use unexpected ingredients like brown sugar or maple syrup, which can lead to blood sugar spikes.

Even when noodles are on the higher end of the glycemic index, stay open to their potential. The glycemic index can be lowered by pairing them with non-starchy vegetables or foods that do not contain significant amounts of carbohydrates, such as lean protein sources like seafood or skinless chicken breasts.

Of course, you'll want to mind your portions. The serving sizes on most of these packages are about 2 ounces, which equates to just 1/3 cup.

Diabetes Help? For more tools to help track your diabetes supplies, check out our tracking sheet, or our ultimate guide for diabetes care. 

Conclusion

The 10 products in this list are some of the best noodles for diabetics currently on the market. Other companies offer similar products as well, although there are plenty of differences between one brand and the next.

Remember too that it takes time to retain your taste buds and start enjoying new ingredients. Because of this, many of the noodles on this list might seem strange when you first try them, but don’t give up. Once you’ve used them a few times, you may start to appreciate them much more.

This article was reviewed by Vanessa Aldaz, RD, MPH, dietician and keto diet expert, developer of the Better Brain Way plan.