The Healthy Way to Enjoy Pasta Again
If you’ve been avoiding pasta because it’s “high in carbs,” you’re missing out on one of the most versatile, delicious, and healthy foods around. Fortunately, there’s a new generation of low-carb pasta options that can help you enjoy your favorite dishes without all the guilt.
Whole grain pasta is a healthier option than white pasta
While whole grain pasta is a healthier option than white pasta, it’s still high in carbs. One cup of cooked whole wheat pasta has 42 grams of carbs, compared to 39 grams in a cup of cooked white pasta. If you’re looking for a low-carb pasta option, try spaghetti squash, zucchini noodles, or cauliflower rice. All of these options have fewer than 10 grams of carbs per cup.
If you’re trying to cut back on carbs, it’s important to focus on complex carbs like those found in whole grain pasta, rather than simple carbs like those found in white pasta. Complex carbs are digested more slowly, which helps keep blood sugar levels stable. They also contain more fiber, vitamins, and minerals than simple carbs.
Low carb elbow pasta
If you’re trying to cut back on carbs, low carb elbow pasta is a healthier option than white pasta. Low carb elbow pasta contains more fiber, vitamins, and minerals than white pasta. It also has a lower glycemic index, which means it won’t cause spikes in blood sugar levels. Eating low carb elbow pasta is a great way to enjoy your favorite pasta dishes without all the guilt. Try it with marinara sauce, pesto, or your favorite pasta recipe. You’ll love the taste and texture of this healthy pasta alternative.
Few of our favorite low-carb pasta options
- Spaghetti squash: This yellow-orange squash looks like spaghetti when cooked and makes a great stand-in for traditional pasta. One cup of cooked spaghetti squash has just 10 grams of carbs, compared to 40 grams in a cup of cooked spaghetti noodles.
- Zucchini noodles: Another popular option, zucchini noodles, or “zoodles,” can be made with a spiralizer or julienne peeler. One cup of cooked zucchini noodles has just six grams of carbs.
- Kelp noodles: These translucent noodles are made from kelp, a type of seaweed. They have a slightly chewy texture and can be used in place of rice or pasta in most recipes. One cup of cooked kelp noodles has just five grams of carbs.
- Cauliflower rice: This low-carb staple is made by grating raw cauliflower or processing it in a food processor until it resembles grains of rice. It can be used in place of rice in most recipes and has just seven grams of carbs per cup.
- Shirataki noodles: These Japanese noodles are made from the konjac plant and have a chewy, slightly rubbery texture. They’re often used in soups or stir-fries and have zero grams of carbs per cup.
Choose sauce options that are low in sugar and sodium
Sauces can be a major source of sugar and sodium, so it’s important to choose options that are low in both. Some of our favorite low-sugar, low-sodium sauces include marinara sauce, pesto, and olive oil. You can also make your own sauce with fresh or frozen tomatoes, garlic, and herbs. Experiment until you find a sauce you love.
Add vegetables for extra fiber and nutrients
Vegetables are a great way to add extra fiber and nutrients to your meal. They can also help you feel full and satisfied after eating. Try adding roasted vegetables, sautéed greens, or grilled vegetables to your pasta dish. You can also use vegetable-based sauces like tomato sauce or pesto.
Make sure you’re getting enough protein
If you’re trying to cut back on carbs, it’s important to make sure you’re getting enough protein. Protein helps promote satiety and can help prevent overeating. Try adding cooked chicken, shrimp, or tofu to your pasta dish. You can also use ricotta cheese or other high-protein cheeses in place of higher-carb options like mozzarella.
Use a smaller portion size to control your calorie intake
If you’re trying to lose weight or maintain a healthy weight, it’s important to control your portion sizes. A good rule of thumb is to aim for two ounces of cooked pasta per person. This is about one-half of a cup of cooked pasta. You can also add vegetables or protein to bulk up your meal and help you feel satisfied with a smaller portion.
Conclusion
Low-carb pasta options are a great way to enjoy your favorite pasta dishes without all the guilt. Try choosing a healthier pasta alternative, like spaghetti squash, zucchini noodles, or kelp noodles. You can also make your own sauce with fresh or frozen tomatoes, garlic, and herbs. Be sure to add vegetables or protein to your dish to help you feel full and satisfied. And always control your portion size to maintain a healthy weight.