If you love to eat pasta but are trying to lose weight, don’t worry! You can consume spaghetti and more if you opt for a healthier noodle. Traditional ones are packed with calories and carbohydrates that leave you feeling sluggish. Luckily, you can make (or purchase) your own variations without sacrificing texture or taste that are not only are they low in fat but are nutritious. Check out this list of 10 of the best pasta for weight loss.
Even though quinoa is technically a seed, it is often used as a grain-like food. You can ground the seed into flour for pasta, which contains more protein than traditional flour. Quinoa is also rich in iron and magnesium; not to mention, it is gluten-free. The European Journal of Nutrition published research that links quinoa pasta to lower triglyceride and blood sugar levels compared to other gluten-free kinds of pasta. Keep in mind that you should always check the label; the pasta should contain only quinoa rather than rice or corn substitute with little quinoa.
Have you ever tried the Japanese pasta known as soba noodles? They are served cold and have an extremely low calorie and carb count when compared to other pasta. The key to the healthy nutrition lies in the noodle: its buckwheat. Like different variations on this list, double check that it is 100 percent buckwheat otherwise you will be consuming processed flours. Although it is wheat, these noodles are also free of gluten.
Have you ever tried sprouted-grain pasta? This type of noodle contains grain that has been germinated, split, and sprouted a green shoot. Although no two brands of sprouted-grain pasta are the same, they all have a higher amount of protein, fiber, and B vitamins compared to non-sprouted options. It also has fewer carbohydrates, which is ideal for weight loss. The Journal of Nutrition and Metabolism published a study that connected lowering blood sugar to sprouted grains when compared to white or whole grains.
Black Bean Pasta
Not only is this creative pasta alternative low in calories, but it is also packed with fiber and protein. In fact, two ounces of Explore Asian Black Bean Low Carb Pasta has a whopping 25 grams of protein and twelve grams of fiber. Do not let the unique color fool you; black bean pasta is very healthy and tasty.
This interesting take on pasta contains konjac and chickpea flour. If you want to eat pasta and lose weight, shirataki is low in carbohydrates and calories. The noodles themselves are rather bland, so they will absorb the flavors of whatever you serve with them. Therefore, whatever seasonings or sauces you choose for the pasta can make your dish equally filling and healthy.
Whole Wheat Pasta
Any whole wheat variation is more robust than the sugary alternative. With that being said, your pasta has the potential to become a rich source of fiber and protein. Whole wheat gets its name because the healthy part of the grain is left whole rather than being stripped off during the milling process. Whole grains are linked to reducing the risk of obesity, heart disease, some types of cancer, and Type 2 diabetes according to research published in The Journal of Nutrition. However, it is important to note that whole wheat does contain gluten. If you do not have celiac disease or sensitivity to gluten, you should try to find products that are 100 percent whole wheat opposed to just made with whole wheat.
Similar to quinoa, this grain has been around for hundreds to thousands of years. High in fiber and protein, spelt pasta will not only give you an energy boost, but it will leave you feeling fuller for longer. Traditional pasta does the opposite. Spelt does contain gluten, but if you only have a mild sensitivity opposed to celiac disease, you might not experience a gastrointestinal upset. Like always, you should read the labels carefully; whole grain spelt is better than manufactured versions with refined ingredients.
All you have to do to enjoy this versatile food is give them a quick rinse. Kelp is a naturally low-calorie noodle that comes nearly ready to eat. Like other types of pasta, kelp has a somewhat neutral taste, so they will take on whatever seasonings and sauces you mix with them. Rather than traditional spaghetti, you can serve them with broth, chopped veggies, and a veggie or chicken stir-fry. Another hidden secret about kelp pasta is that a four-ounce serving yields almost 15 percent of the recommended daily intake of calcium. That is nearly as much as a cup of cow’s milk, which is not what you expect to find in a bowl of noodles.
Brown Rice Pasta
Rice is another food that is commonly substituted in place of high calorie and carb meals from potatoes to pasta. However, if you are aiming for weight loss, you should opt for brown rice. After all, white rice, like white bread, contains few nutrients compared to the wheat alternatives. Brown rice pasta is not only free of gluten, but it does not include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) either, which are molecules that are otherwise hard to absorb for people with irritable bowel syndrome.
Red Lentil Pasta
Lentils and beans are very similar. Beans, lentils, and peas all belong to the legumes category as they are seeds that grow in pods. However, they look slightly different from shape, color, size, and form. You can use organic red lentils to make gluten-free pasta. The rose-colored noodle is much healthier if you are on a weight loss diet because it is an excellent source of folate and thiamine, which transforms carbohydrates into fuel for energy.