There are times when you require a cozy, rich dish of pasta. It’s all about that delicious tomato sauce with fresh basil and the large grated Parmesan. If you’re cutting back on carbs or reducing the weight of your body, these yummy noodles could add up.
A serving of two ounces of regular pasta has about 200 calories. It contains 42 grams of carbs, 7 grams of protein, and only 2 grams of fiber, according to Ashlee Wright, R.D. Even whole wheat pasta weighs 180 calories and 39 grams of carbohydrates, and (a more amazing) the amount of protein is eight grams and seven grams of fiber.
There’s a wealth of healthier pasta options to pick from that will satisfy your cravings for pasta and save you a ton of calories. And we’re not just talking about Zoodles. These diet-friendly noodles are incredibly versatile, healthy, nutritious, and less calorific-dense than regular spaghetti, so you can indulge yourself without guilt.
Shirataki Noodles: Noodles The Japanese noodles translate to “white waterfall” are virtually calorie-free; therefore, it’s no surprise that they’re such a sought-after pasta substitute. They’re made from the Asian Yam (a root) known as konjac or Konnyaku, and water, Lauren Harris-Pincus, M.S., R.D.N. Author of The Protein-Packed Breakfast Club.
The noodles are translucent, thin, and gelatinous. They are white and glossy in appearance. Harris-Pincus states that a portion of regular shirataki noodles comes with zero calories and just under one gram of carbohydrates. (You may also find tofu-based shirataki noodles comprising tofu and konnyaku that contain approximately ten calories, three grams of carbs, and 2 grams of fiber per portion.)
Shirataki noodles are available in various kinds, meaning you can enjoy fettuccine one evening and spaghetti the next. The most appealing aspect? No prep is necessary! Shirataki is already cooked, so you only need to drain the water from the package, wash the noodles, microwave them briefly, then rinse and dry them.
Shirataki noodles are the ideal, more nutritious Pad Thai. You can mix them up with shrimp, peanut sauce as well as a variety of veggies (like broccoli, mushrooms, bok choy, and asparagus) according to Kelly R. Jones, M.S., R.D., C.S.S.D., L.D.N.
- Edamame Noodles
Made of green soybeans, The serving size of edamame noodles has 210 calories. For those calories, you’ll find 22 grams of carbohydrates as well as 25 grams of protein, and 11g of fiber, says Jones. That’s the exact amount of protein in a portion of chicken breasts. All that fiber will keep you feeling full!
“Edamame noodles are a fabulous source of plant-based protein,” Harris-Pincus claims. Because they contain lots of protein, you won’t have to add more to your meal. In addition, they provide one-third of the daily potassium requirements and three-quarters of your iron requirements.
The edamame pasta recipe is just like regular pasta. Jones suggests mixing them with an unsweetened tomato sauce and a bowl of fresh vegetables to make a quick and easy dinner for the week. (Harris-Pincus prefers it with garlicky pesto sauce.)
Chickpea Pasta
Chickpeas can do more than Hummus. A portion of chickpea pasta contains 190 calories, 32 grams of carbohydrates, fourteen grams of protein, and 8 milligrams of fiber, claims Jones. They’re also an excellent food source of iron.
The texture and flavor of chickpeas are similar to whole wheat pasta. It’s available in various shapes and cooks just like regular pasta. The list of ingredients is thin and typically consists of tapioca, chickpeas pea protein, tapioca, and xanthan gum (for binding reasons), Wright says. Wright. Jones enjoys using elbow-shaped or shell-shaped chickpeas to make her macaroni and cheese and pasta salads during summer.
Black Bean Pasta
It is made of the flour of black beans, and provides fourteen grams of protein, fifteen grams of fiber, and 35 grams of carbs per serving of 200 calories, says Wright. Like edamame pasta, it is much higher in calories but more balanced by the fiber and protein of ordinary pasta. In addition, it can provide approximately 25% of the daily iron requirement, Wright says. Wright.
This pasta dish is great for a quick, weeknight Mexican dish for a weeknight. “While the pasta is cooking, saute garlic, onions, some frozen corn, and spinach in a sauce pan,” says Jones. Mix your vegetables into the pasta and garnish with avocado and salsa.
Buckwheat Pasta
There are many times when buckwheat is referred to as Japanese soba, claims Jones. However, despite the name, buckwheat doesn’t contain wheat; it’s an actual seed! (Many famous brands of soba noodles have wheat flour but control some wheat flour; you should check the label. Find a brand composed of only buckwheat flour and water, says Jones.)
According to Jones, with 200 calories, 43 grams of carbohydrates, six grams of protein, and three grams of protein per portion, Soba noodles are closest to regular pasta in terms of calories. However, because the buckwheat grain is naturally rich in phosphorus (essential for bones), zinc (important for our nervous and immune systems), and zinc, it offers an enticing nutritional advantage over other types of pasta, says Jones.