Pasta/Noodles seem to be some of the most difficult food items for people to limit.
It’s important to realize that noodles are only one component of the dish. It’s often the protein and sauce or broth that really makes the dish shine. Traditional white flour pasta often lacks satisfying fiber and contains a very small amount of protein. White pasta is high in simple carbohydrates which digests quickly and leaves you hungry later.
Here are some lower-carbohydrate alternatives that won’t spike your blood sugar.
Thanks to spiralizers, you can turn beets, sweet potatoes, carrots, celery root, rutabaga and more into a noodle base for a colorful dish.
Zucchini and squash ribbons:
Use a potato peeler or mandolin slicer to thinly slice squash. Sautee with garlic in a little oil. Top with shrimp and pesto for a light, yet filling meal.
Made from buckwheat, these noodles make a great base for stir-fries and salads. Buckwheat is gluten-free, but sometimes wheat flour is added so read labels. Buckwheat is naturally high in fiber and protein.
These noodles are made from devil’s tongue yam flour and water, which makes them extremely low in calories. Shirataki noodles are available in a variety of shapes and can be white or black; white shirataki noodles have tofu added to them. Instead of rice noodles, add these to a meat-filled Pho.
Spaghetti squash can be baked but an easier option is to cut in half, scoop out seeds, place open-side-down on a microwave-safe dish with a little water and microwave on high for 10-12 minutes. Once cooled, scrape out the “noodles,” add meatballs, marinara, a little parmesan and dinner is served.
Cauliflower rice, cauliflower mash and even cauliflower mac and cheese! (Michelle Obama even has her own recipe.) Use it to make fried rice, add it to soups that use rice or serve with curry in lieu of rice.
Made from black beans, mung beans or lentils, these pastas are high fiber, have a low glycemic index and contain up to 25g of protein per serving making them great for a satisfying vegetarian dish.