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Journalism of Courage
A young patient of mine recently shared how every time he had red pasta — a mix of noodles, vegetables and tomato sauce — his blood sugar would fall suddenly, to anything between 68 and 74 mg/dL. A normal blood sugar reading is usually between 70 and 100 mg/dL when fasting and less than 140 mg/dL two hours after eating. He said that he felt dizzy if he went for a post-meal walk and would eat a banana or candy to get his levels up.
Many people living with diabetes, pre-diabetes, or even without a formal diagnosis, notice that certain foods affect their energy levels in surprising ways. One of the most confusing situations is when a high-carb meal like pasta leads not to a blood sugar spike, but to a sudden crash in blood glucose. So, what’s going on?
At first glance, pasta seems like a textbook high-carb meal. Most would expect it to raise blood sugar significantly—after all, it’s made from refined white flour. And in many cases, it does. However, the body’s response can vary depending on multiple factors, including the type of pasta, portion size, sauce ingredients, timing of physical activity and an individual’s insulin sensitivity.What you may be experiencing is a reactive hypoglycemic response, where your blood sugar initially spikes, followed by a rapid drop. This is more common than people think, especially in people with insulin resistance, early-stage diabetes or other metabolic imbalances.
White pasta is a refined carbohydrate. During processing, the fibrous bran and nutrient-rich germ of the wheat kernel are removed, leaving behind the starchy endosperm. This makes refined pasta low in fibre and quick to digest. When you eat it, the body breaks it down rapidly into glucose, which is absorbed quickly into the bloodstream. Even tomato sauce plays a role. Many jarred sauces contain added sugar, which can add to the initial spike and subsequent crash.
That sharp spike in glucose causes the pancreas to release a surge of insulin, whose job is to shuttle that sugar from the bloodstream into the cells for energy or storage. In some cases, the body may release more insulin than needed, especially if you’re insulin-sensitive or haven’t eaten much fat or protein to balance the meal. The result? A blood sugar crash.
Walking after meals is a great way to stabilize blood sugar but if you’re already headed toward a glucose dip, exercise can accelerate it. Muscle activity draws glucose from the bloodstream, which normally helps reduce high sugar levels. In this case, it can push you from “low” to “too low.” That’s when symptoms like numbness, cold sweats and dizziness can kick in.
First, shift to complex carbs like whole wheat, lentil or chickpea pasta. Slow down the glucose breakdown and its subsequent release into the bloodstream by adding protein and healthy fat: Grilled chicken, tofu or olive oil-based sauces can slow digestion. Watch portion sizes. A large bowl of pasta can overwhelm your system. Wait 30 – 60 minutes before going for a post-meal walk if you’re prone to crashes. Keep a food and blood glucose diary to spot patterns.
With a few mindful changes, you can continue enjoying pasta without the rollercoaster ride.
(Dr Bhattacharya is senior consultant, endocrinology, Apollo Hospitals, Delhi)
