Pasta is a Low Glycemic Index (GI) food
7 Feb 2025
Durum Wheat Semolina Pasta (Pastallio Classic) has a Low GI of 50-55. What does that mean? Let me help you understand this. The Glycemic Index (GI) is a system used to rate how quickly glucose/sugar from foods affects blood sugar levels. Processed carbohydrates and those that contain lots of sugar are usually high-glycemic foods. Some examples of high-GI foods are soda, most juices and cereals, white rice, white bread, white potatoes, cookies, and cakes. The carbs/sugars in these foods are digested rapidly, raising blood sugar levels quickly. But then blood sugar levels plummet after eating these high-GI foods, leading to a “crash” in energy and cravings for more carbs in some people.
Low-GI foods tend to have a different effect. They gradually cause blood sugar levels to rise since the carbs/sugars in these foods are digested more slowly, thanks to the beneficial effect of fiber. Some examples of low-GI foods are non-starchy vegetables, whole grains like oats and quinoa, beans, and lentils. Meats and oils don’t contain carbohydrates and have a GI score of zero.
Lower Glycemic index (GI) foods are proven to:
- Help you feel full faster
- Delay hunger
- Decrease subsequent calorie intake
- Offer some protection against obesity
Pasta has been found to have a similar GI compared with many fiber-rich carbohydrates, including barley, legumes, and steel-cut oats. Pasta also has a lower GI compared with some high-fiber foods, including whole-wheat bread, breakfast cereals like bran flakes, and potatoes with skin. As a comparison, according to Harvard Medical School’s Glycemic index chart, regular spaghetti has a GI score of 49, while a white potato’s GI score is 78. White rice’s GI score is 73.
Pasta retains a lower glycemic response primarily due to the processing techniques used in pasta making, which give it a compact structure and reduce starch absorption. Durum wheat is different from the grains in white bread or white pasta. The protein in the durum wheat semolina pasta helps to create a structure & texture that helps keep blood sugar steady. So please don’t put pasta along with cookies, pies, pastries, and other snacks as unhealthy food!
Apart from this, how different foods are combined is also very important when considering digestion and blood sugar management. Pairing low GI carbs with a healthy source of fat and protein (such as olive or coconut oil, eggs, and fish, for example) can help manage blood sugar levels, energy, and hunger. Overall, you can think of a low-glycemic index diet as a ‘slow-carb diet.’ Many low-carb foods also qualify as low-GI foods because of their ability to prevent a strong release of insulin and blood sugar fluctuations after eating. Now that you know everything necessary about glycemic indices and how pasta compares to other food items, you can surely buy Pastallio Classic Durum Wheat Semolina Pasta!
