Lasagna is a baked Italian dish made with layers of pasta, cheese, meat, and tomato sauce. It’s a comfort food favorite for many, but if you have diabetes, you may wonder if lasagna is on the menu for you.
The biggest concern for diabetics with lasagna is the carbohydrate content. Lasagna noodles are made from white flour, which is high in carbohydrates. The cheese and meat toppings also add fat and calories. This combination can cause spikes in blood sugar levels.
However, with careful portioning and ingredient swaps, lasagna can be tailored to fit into a diabetic diet. Read on to learn more about the carb counts in lasagna and how to enjoy this classic dish in a diabetes-friendly way.
Carbohydrates in lasagna
The carbohydrates in lasagna come mostly from the lasagna noodles. An average 2 inch by 3 inch piece of lasagna contains around 15-20 grams of carbohydrates.
A serving of lasagna is usually around 1 cup or about the size of two domino tiles. This serving would contain 30-40 grams of carbohydrates from the noodles alone.
The other ingredients in lasagna can also impact the carb count:
- Cheese adds around 1-2 grams of carbs per ounce
- Meat fillings like ground beef or Italian sausage contain minimal carbs
- Tomato-based sauces average around 4-8 grams of carbs per 1/2 cup
So a full 1 cup serving of meat lasagna could contain 45-55 grams of total carbs when accounting for noodles, sauce, cheese, and other toppings.
Glycemic index of lasagna
In addition to total carbs, the glycemic index is important for diabetes meal planning. The glycemic index (GI) measures how much a food spikes blood glucose levels.
Lasagna made with white flour noodles tends to be high on the glycemic index. It has a GI over 60, with 100 being pure glucose. This means lasagna digests quickly and can cause sharp rises in blood sugar after eating.
Switching to noodles made with legumes, like lentils or chickpeas, can lower the GI of lasagna significantly. Going with part-whole wheat or spinach lasagna noodles can also reduce the blood sugar impact.
Tips for Making Diabetes Friendly Lasagna
With some simple modifications, lasagna can be tailored to fit into a healthy diabetic diet:
Choose low-carb noodles
Replace traditional lasagna noodles with one of these lower carb options:
- Noodles made from legumes like lentils or chickpeas
- Part whole wheat or spinach lasagna noodles
- Zucchini slices or other thinly sliced vegetables
- Eggplant or butternut squash slices
These alternatives reduce the total carbs and lower the glycemic index of lasagna.
Load up on veggies
Veggies are very low in carbohydrates, so add them generously to your lasagna. Options like sautéed spinach, roasted broccoli, zucchini slices, and roasted peppers bulk up the dish while adding nutrients. Going easy on the cheese and meat fillings gives more room for veggies.
Choose lean meats
Swap out fatty meats like sausage and ground beef for leaner options. Chicken breast, turkey, or sirloin beef keep saturated fat down. Load up on veggies instead of excessive cheese for more volume and nutrition.
Use low-carb tomato sauce
Make your own tomato sauce using crushed tomatoes with minimal added sugar. Or look for low-carb marinara sauce with under 5g net carbs per serving.
Watch portion sizes
Lasagna is usually served in large portions. Stick to a serving size of around 1 cup, which has 3-4 lasagna noodles stacked. This controls carbs while still letting you enjoy a satisfying serving.
Avoid deep dish lasagna
Deep dish lasagna is filled with extra cheese and carbs from a thicker noodle layer. Stick to thin, flat lasagna pans for less carb overload.
Sample Diabetes Friendly Lasagna Recipe
This recipe uses lower carb lasagna noodles, extra vegetables, and lean ground turkey to make a diabetes friendly baked lasagna.
Ingredients
- 1 package lower carb lasagna noodles
- 1 lb ground turkey
- 5 cups spinach, chopped
- 1 cup part-skim ricotta cheese
- 2 cups low-carb marinara sauce
- 2 cups chopped zucchini
- 1 cup low-fat mozzarella, shredded
- 1/4 cup Parmesan cheese
- Italian seasoning, garlic powder, salt and pepper
Instructions
- Preheat oven to 375°F.
- Cook lasagna noodles according to package directions until al dente. Drain and set aside.
- In a skillet over medium heat, cook ground turkey until browned and crumbled. Drain excess fat.
- Add spinach and seasonings to pan. Cook until spinach wilts. Remove from heat.
- Spread about 1/2 cup of marinara sauce on bottom of a 9×13 baking dish. Lay lasagna noodles over sauce to cover bottom of pan.
- Layer with 1/3 of the turkey-spinach mixture, 1/3 of the ricotta, 1/3 of the zucchini slices, and 1/3 of the mozzarella.
- Repeat layering two more times to use up remaining ingredients.
- Top with remaining marinara sauce and Parmesan cheese.
- Cover with foil and bake 30 minutes.
- Remove foil and bake 15 more minutes until hot and bubbly.
- Let stand 10 minutes before cutting and serving.
This lasagna has around 30 grams of carbs per serving. Pair it with a side salad for a balanced diabetic-friendly meal.
Should Diabetics Avoid Lasagna Completely?
Most diabetics don’t need to avoid lasagna completely. With thoughtful ingredient swaps and proper portioning, lasagna can be enjoyed occasionally as part of a healthy diabetes diet.
The key is moderation. Lasagna should be treated as more of a special occasion dish rather than an everyday meal. Pay attention to carb counts and pair it with lower carb side dishes like salad and non-starchy vegetables.
Work with your doctor or diabetes educator to determine how to appropriately incorporate dishes like lasagna into your individualized meal plan. Track your blood sugar levels before and after eating lasagna to see how it impacts you.
Healthier Lasagna Alternatives
If traditional lasagna doesn’t work with your diet needs, try one of these lower carb lasagna alternatives:
- Zucchini lasagna: Thinly sliced zucchini replaces noodles in this veggie-based option.
- Butternut squash lasagna: Butternut squash noodles stand in for wheat pasta.
- Eggplant lasagna: Slices of roasted eggplant are stacked with sauce and cheese.
- Lasagna soup: All the flavors of lasagna in a brothy, veggie-packed soup.
- Lasagna stuffed peppers or portobello mushrooms: Fill veggie vessels with lasagna-style fillings.
The Bottom Line
In summary, lasagna is not strictly off limits for people with diabetes. With the right ingredients and portion control, it can be enjoyed occasionally as part of a healthy diabetic diet.
Swap out white flour noodles for lower carb, lower GI options like lentil or chickpea noodles. Load up on low carb vegetables and go easy on high fat meats and excessive cheese. Make your own tomato sauce or opt for low sugar jarred sauce.
Stick to a modest 1 cup serving and pair with non-starchy vegetables and salad. Consider lasagna an occasional treat meal rather than an everyday option. Work with your healthcare provider to determine if and how lasagna can fit into your particular diabetes meal plan.
With some simple modifications, lasagna can still be on the menu for people with diabetes looking to indulge in this classic comfort food from time to time. Just focus on whole food ingredients, proper portions, and balancing it out with other nutrient-dense foods for your best blood sugar control.
Frequently Asked Questions
Can I eat lasagna if I’m prediabetic?
If you’re prediabetic, you can likely still incorporate occasional lasagna in your diet, but portion control is key. Stick to a 1 cup serving along with non-starchy vegetables and proteins. Limit higher carb ingredients and opt for lentil or veggie noodles over white pasta.
What desert can I have with lasagna if I have diabetes?
Some healthier desert options to pair with lasagna include fresh fruit, Greek yogurt parfait, chia seed pudding, or a small serving of low sugar ice cream or sorbet. Avoid calorie and carb-heavy options like cake, cookies, and traditional Italian desserts.
Should I take extra insulin if I eat lasagna with diabetes?
It’s a good idea to take some extra insulin around the time you eat lasagna to help manage the spike in blood sugar levels. Work with your doctor to determine the appropriate dose with this higher carb meal. Check your blood sugar levels before and several times after eating.
Can I eat frozen lasagna if I have diabetes?
Frozen and store-bought lasagna tend to be higher in carbs, fat, and sodium than homemade. But with careful portioning, you can likely still incorporate it on occasion. Opt for lower carb ingredients if possible and balance with non-starchy veggies and protein.