As a diabetic, choosing the right spaghetti sauce can be tricky. You want to avoid added sugars but still enjoy the delicious taste of a good pasta sauce. The good news is that there are many great options for diabetic-friendly spaghetti sauce on the market.
Look for low sugar tomato-based sauces
The best spaghetti sauces for diabetics are tomato-based and low in added sugars. Watch out for terms like “sweetened with sugar” on sauce jars. Instead, look for sauces made with crushed tomatoes, tomato sauce, or tomato paste as the first ingredients. These plain tomato-based sauces offer richness without a lot of added sugar.
Try sauces with 3g of sugar or less per 1/2 cup serving
A good guideline is to choose pasta sauces that have 3g of sugar or less per 1/2 cup serving. Some examples of popular brands that offer low sugar tomato sauces include:
| Brand | Sauce | Sugar per 1/2 cup |
|---|---|---|
| Prego | Traditional Italian Sauce | 3g |
| Classico | Traditional Basil Pasta Sauce | 2g |
| Rao’s | Marinara Sauce | 2g |
| Amy’s | Organic Family Marinara Sauce | 2g |
Checking the Nutrition Facts label for total sugars per serving is the best way to compare and choose a low sugar pasta sauce.
Make your own simple tomato sauce
For complete control over ingredients, consider making your own basic tomato sauce at home. Here is a simple diabetic-friendly recipe:
Ingredients
- 1 tbsp olive oil
- 1 small onion, finely diced
- 3 cloves garlic, minced
- 1 (28 oz) can crushed tomatoes
- 1 tsp dried basil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- In a medium saucepan, heat the olive oil over medium heat.
- Add the onion and sauté for 5 minutes until translucent.
- Add the garlic and sauté for 1 minute until fragrant.
- Pour in the crushed tomatoes and stir to combine.
- Add the dried basil, dried oregano, salt, and pepper.
- Let the sauce simmer for 15-20 minutes to meld the flavors.
- Use immersion blender to purée to desired consistency.
This easy tomato sauce has only natural sugars from the tomatoes themselves. Avoid using added sugar when preparing homemade sauce.
Try marinara sauce or arrabbiata sauce
Marinara sauce and arrabbiata sauce are two other tomato-based Italian sauce options that are typically lower in sugar. Marinara is made from tomatoes, garlic, oregano, and olive oil. Arrabbiata also gets a kick of heat from red pepper flakes. These sauces highlight the savory flavors of tomatoes without adding extra sugar.
Use oil-based sauces in moderation
Pesto, alfredo, and other creamy pasta sauces made with oil or cream can fit into a diabetic diet in moderation. Limit portion sizes to 1/4 or 1/2 cup and consume just occasionally. The carbohydrates and calories add up quickly in these richer sauces.
Avoid fruit-infused and sweet sauces
Pasta sauces flavored with fruits like lemon, pineapple, or mango tend to be higher in sugars. Sweet tomato-based sauces with added honey, maple syrup, or jams are also best avoided.
Read nutrition labels closely
Get in the habit of reading Nutrition Facts labels closely when comparing pasta sauce options, even if they seem healthy. For example, some jarred tomato and basil sauces can inexplicably have 10+ grams of added sugar per serving. Don’t assume all tomato sauces are created equal.
Boost nutrition with veggie-based sauces
For an extra nutrition boost, look for tomato sauces that also blend in veggies. Some choices include:
- Carrot tomato sauce
- Roasted red pepper and tomato sauce
- Spinach and roasted garlic pasta sauce
- Mushroom marinara sauce
- Zucchini tomato sauce
The added vegetables provide fiber, vitamins, minerals, and antioxidants.
Season it yourself
For complete control over what goes into your pasta sauce, season it yourself. Start with a plain tomato base, then add herbs, spices, garlic, onion, mushrooms, etc. Tailor the flavor profile to your taste without worrying about added sugars or unnecessary ingredients.
Watch leftover sauce closely
When reheating leftover tomato-based pasta sauce, keep an eye on it. The sauce can easily burn onto the bottom of the pan if overheated, turning it bitter. Reheat gently over medium-low heat while stirring frequently.
Conclusion
With so many options for low sugar, diabetic-friendly pasta sauce available today, you don’t have to skimp on flavor. Look for plain tomato-based sauces with no more than 3g of sugar per serving and avoid fruit-sweetened or cream-based sauces. Read labels closely and opt for sauces boosted with extra vegetables when possible. With a little effort finding the right sauce, you can still enjoy delicious Italian meals.
