Gluten-Free Pasta
The common alternative to traditional pasta, made from a blend of rice and corn flour, for people with coeliac disease or a wheat allergy. The key question: is gluten-free pasta gentler on blood sugar? The answer is surprising: no; rice and corn starch break down faster than durum wheat semolina, giving it a medium-to-high glycemic index (≈62).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Don't eat it on its own; always combine it with plenty of protein (such as minced meat or chicken breast), leafy vegetables and tomato sauce to slow the absorption of the rice starch.
Best preparation methods
Watch the cooking time closely and cook it al dente; gluten-free pasta quickly turns soft and its glycemic index rises if it is overcooked.
Important Nutritional Note
For people with diabetes who do not need to avoid gluten, traditional wholegrain pasta or pasta made from lentil or chickpea flour is a much better metabolic choice than rice-and-corn pasta.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 150 kcal | 225 kcal |
| Protein | 3 g | 4.5 g |
| Carbohydrate | 32.8 g | 49.2 g |
| Available carbohydrate | 31.3 g | 47 g |
| Fat | 0.9 g | 1.4 g |
| Dietary fibre | 1.5 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (20), it ranks 15 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Gluten-Free Pasta good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 225 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Gluten-Free Pasta affect blood sugar?
Its glycemic index is 62 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 29.1 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Gluten-Free Pasta?
A typical 150 g portion of Gluten-Free Pasta provides about 225 kcal, 4.5 g protein, 49.2 g carbohydrate, 1.4 g fat and 2.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.