Comfort food carbs are popular, but refined flour noodles don’t provide much nutrition. However, the substitute noodles here have more fiber, less gluten, as well as other advantages. Medically Reviewed.
One of the quickest and simplest ways to prepare dinner is with pasta, without a doubt. Bring a pot of water to a boil and open a jar of sauce without needing to be a great chef, but when the meal is a hit with the whole family, as crowd-pleasing comfort food usually is, you might feel like one.
However, there is one drawback to pasta: White flour, which is a refined grain, is used to make the majority of it. And research revealed in the BMJ’s February 2021 issue suggests that consuming a lot of refined carbohydrates, like pasta, can increase your risk of developing heart disease and dying young. That’s not something you want in your go-to weeknight dinner.
According to Grace Derocha, RD, a representative for the National Academy of Nutrition and Dietetics, pasta has a bad reputation when it comes to health. “But not all pasta is created equal,” she says. These days, there are a variety of pasta options available on store shelves that aren’t made from refined grains. They frequently contain the nutritional powerhouses that the majority of people need to eat more of: beans, legumes, and whole grains. Unfortunately, choosing a product that is actually an improvement over white pasta can be challenging due to deceptive labels and secret ingredients.
Fad dieters frequently seek assistance from Derocha in replacing pasta, especially those following low-carb or keto plans. People believe that pasta made from beans, such as chickpeas, is low in carbohydrates, claims Derocha. But those people are mistaken. “I remind people that legumes are a source of carbohydrates several times a week,” However, in contrast to traditional pasta, many of these substitute pastas are stuffed with complex carbs that are higher in protein and stuffed with fiber. “Carbs are nothing to fear!” she says.
There are other factors to consider besides fiber when choosing pasta. Many of these alternative pastas have higher protein content than typical white flour noodles. What you decide really depends on what you want to work on getting better at, says Derocha “Fiber will be the main factor, but for some people, protein will be more significant,” ”.
Creamy red pepper pasta with chicken
Another great alternative to wheat-based pasta is Palmini noodles. These are made from the hearts of palms, and also hold up quite well to thick sauces. My Life Cookbook has a great recipe for a velvet creamy red pepper sauce that shouldn’t be missed.
If you’re in the mood for Asian, rather than Italian-based dishes, then Low Carb Quick has developed a lo mein zoodle dish with the perfect umami taste. The zoodles and the stir fry sauce take no time at all, and this whole meal can be on the table in a shocking 15 minutes!
Another Asian stunner, this silky smooth stir fry from Bijoux and Bits will make you feel like you’ve ordered in from your old favorite takeaway. Shirataki noodles are made from water and soluble fiber and, although they don’t taste of anything, they’re really good at soaking up tastes that surround them. You’ll be more than happy with this super quick supper.
The second most popular rice product in Asia is rice noodles, after rice, of course. Although rice noodles are healthier than regular pasta due to their lack of gluten, regular pasta has more nutrients. Rice noodles are the answer if you or your children have celiac disease or are gluten intolerant but still yearn for those classic pasta dishes. Like quinoa pasta, rice pasta needs to be carefully watched as it cooks.
Low in sodium, saturated fat, and cholesterol, zucchini is a healthy vegetable. Protein, dietary fiber, vitamin A, thiamin, niacin, phosphorus, copper, vitamin C, vitamin K, riboflavin, vitamin B6, folic acid, magnesium, potassium, and manganese are also abundant in it. Wow, that’s a lot of nutrients!.
Recipes I plan to try include Quick Chicken Alfredo, Turkey or Chicken Tetrazzini and Low-Carb Mac’n’Cheese. Shirataki noodles are always sold refrigerated; look for them in the produce section or ask your grocer where they’re kept.
Other gluten-free pasta options include corn pasta, lentil pasta, soba noodles (look for 100% buckwheat soba noodles to stay gluten-free), and chickpea noodles. You’ll find a delicious and healthy alternative to pasta by experimenting and taste-testing.
Recently, a friend on Facebook asked for suggestions for high-protein foods for her underweight son. The more obvious responses include meat, eggs, yogurt (especially Greek yogurt), cheese, and peanut butter.
What Is the Nutritional Value of Pasta?
Whatever kind of pasta you choose, it’s important to keep proper portions in mind. The serving size recommended by the Dietary Guidelines for Americans is just a half-cup cooked, which is about 1 ounce (oz) dry. It’s not hard to exceed that amount, especially in a pasta entrée. In fact, many products provide nutritional information for double that amount, so be aware of how much you’re actually eating.
For reference, according to the U.S. Department of Agriculture (USDA), 2 oz of dry white pasta (about 1 cup cooked) contains:
To get an idea of which options you might want to add to your pantry, compare these nutrition facts to those of the substitute pastas below.
FAQ
What is the best alternative to noodles?
- Spaghetti Squash. Spaghetti squash is an excellent pasta substitute. …
- Spiralized Vegetables. …
- Eggplant Lasagna. …
- Cabbage Noodles. …
- Cauliflower Couscous. …
- Celeriac Couscous. …
- Sprouts. …
- Onion Noodles.
What is a healthy alternative to noodles?
- Zucchini noodles.
- Spiralized carrot.
- Butternut squash lasagna.
- Spaghetti squash.
- Eggplant lasagna.
- Shirataki noodles.
- Kelp noodles.
- Cabbage.
What can I use instead of rice or noodles?
- Amaranth. Niacin, or vitamin B3, is abundant in amaranth, whether it is popped, puffed, or ground into flour. Niacin lowers bad cholesterol levels while raising good cholesterol levels, preventing heart disease.
- Quinoa. …
- Buckwheat. …
- Farro.
Is there a substitute for pasta?
Zucchini noodles, or zoodles, are a great alternative to pasta. With just 33 calories and 6. You can eat additional plates of zoodles with just 9 grams of carbs per medium zucchini (according to Calorie King) Zoodles are soft enough to satisfy your pasta cravings while remaining firm enough to hold your favorite pasta sauce.
