Do you love noodle dishes? Me too. Is it feasible to enjoy noodles while on a low-carb diet? Absolutely! They may not be the noodles you’re used to, but many tasty alternatives exist.
I’ve been cooking and living with type 2 diabetes for almost 20 years. I usually eat spaghetti squash or spiralized zucchini when I desire noodles. Alternatively, depending on whether I’m craving Italian or Asian cuisine, I’ll eat a small quantity of whole grain linguine or brown rice noodles.
These are acceptable alternatives, but as more firms begin to embrace noodles created from alternative sources, additional low carb options have appeared on the market. This essay will go over a couple of my favorites.
While some of these noodles are also gluten-free, remember that “gluten-free” does not always indicate “low carb.” It would help if you still studied the nutrition labels to ensure that a particular noodle suits you.
How I judged the noodles
In contrast, 1 cup of cooked spaghetti noodles prepared from refined wheat flour generally includes more than 40 grams of carbs and less than 3 g of fiber per serving (at least 37 grams of net carbs).
While there is no universally accepted definition of “low carb,” here are the parameters I used to evaluate the noodles I tried:
- The net carbs (carbs minus fiber) per serving had to be 40 grams or less.
- The noodles have to be accessible in one of my neighborhood supermarkets.
- I needed to love eating them and be willing to do so again.
- The price per serving had to be less than $2.
Eathealthyisgood editors added some noodle alternatives using the same criteria (without my hands-on testing input) to fill out the list.
Best spaghetti
Explore Cuisine Black Bean Spaghetti
Key ingredients: black soybean blossom organic
I was astonished that this black bean spaghetti is prepared with black soybeans rather than black turtle beans, which most people think of when they say “black beans.”
Because soybeans have a moderate taste, these noodles may be utilized in various cuisines without overwhelming the sauce. The texture is also excellent. The listed price is for six 8-oz. boxes.
This was my favorite low carb pasta that I tried. However, that might be because I served it alongside a tremendous Southwestern meal featuring fire-roasted tomatoes, jalapeños, red bell peppers, and sweet corn. On top, there was avocado sauce drizzled. What is there not to like?
Each 2-oz. (56-gram) serving contains the following ingredients:
- Calories: 180
- Fat: 3 grams
- Sodium: 5 mg
- Carbs: 19 grams
- Fiber: 11 grams
- Sugar: 3 grams
- Protein: 25 grams
Best low calorie
Better Than Noodles Shirataki Noodles
Key ingredients: konnyaku flour organic, oat fiber organic
Konnyaku flour, also known as konjac flour, and oat fiber are used to make these noodles. Konnyaku is a taro family root vegetable high in soluble fiber that comes close to being a zero-calorie, zero-carb, zero-flavor meal. Shirataki are noodles produced from konnyaku.
The noodles have a fishy stench right out of the bag. Rinsing and draining them should remove the majority of the odor. Then, in a nonstick skillet, either boil or dry them. They become softer when burning and more gelatinous when dry-fried.
These noodles are delicate, resembling angel hair pasta. Toss them with a simple sesame-ginger sauce or use them in other Asian-inspired meals.
I experimented with the Better Than Noodles version. The same firm also makes a comparable Better Than Pasta variant.
Half of the package (100 grams) includes:
- Calories: 10
- Fat: 0 grams
- Sodium: 0 mg
- Carbs: 4 grams
- Fiber: 4 grams
- Sugar: 0 grams
- Protein: 0 grams
Best linguine
Palmini Hearts of Palm Linguine
Key ingredients: hearts of palm
These noodles are produced from hearts of palm and have a highly crunchy feel right away from the bag, akin to daikon radish or jicama. They’re tasty and uncooked; don’t forget to add crunch to salads. You may soak them in milk before using them for a softer flavor. They can also be served cooked.
Palmini will appeal to those who enjoy vegetable-based noodles such as spaghetti squash and zucchini. You also won’t have to eliminate or clean your spiralizer. Boil them to soften them before serving them with Mediterranean or Italian spices (a red sauce is ideal).
A third of the package (75 grams) is made up of:
- Calories: 20
- Fat: 0 grams
- Sodium: 60 mg
- Carbs: 4 grams
- Fiber: 2 grams
- Sugar: 0 grams
- Protein: 1 gram
Best fettuccine
Explore Cuisine Edamame and Mung Bean Fettucine
Key ingredients: organic mung bean blossom, organic edamame bean flower
I’d never heard of edamame noodles, except those made from soy flour, until a friend introduced them. I looked for the Seapoint Farms brand she mentioned but couldn’t find it locally. However, I did come across Explore Cuisine’s Edamame with Mung Bean Fettuccine.
All you have to do to make these noodles is boil and drain them like high carb spaghetti. They appear strange since they are rippled, but the ripples fade after cooking.
These soy-based noodles have a robust, earthy flavor and aren’t soggy. They require a savory sauce and go well with pesto or chimichurri.
Each 2-oz. (56-gram) serving contains the following ingredients:
- Calories: 180
- Fat: 4 grams
- Sodium: 0 mg
- Carbs: 20 grams
- Fiber: 14 grams
- Sugar: 3 grams
- Protein: 24 grams
Miracle Noodle Fettuccine
Key ingredients: konjac flour
The konnyaku family also includes Miracle Noodles. Like Better Than Noodles, they must be washed and drained before eating to remove the fishy odor that some people find bad.
After washing, this fettuccine should be cooked and dry-fried for the finest flavor and texture.
Because these noodles are large, like fettuccine, the gelatinous texture is more noticeable than a narrower noodle.
Some enjoy the appropriate food’s texture, while others dislike it completely. I assume many people who detest Miracle Noodles do not appropriately prepare them.
Serve these noodles in Asian-style dishes with seafood, such as shrimp stir-fry.
Each 3-oz. (85-gram) serving contains the following ingredients:
- Calories: 5
- Fat: 0 grams
- Sodium: 0 mg
- Carbs: 3 grams
- Fiber: 2 grams
- Sugar: 0 grams
- Protein: 0 grams
Best rotini
Banza Chickpea Rotini
Key ingredients: chickpeas, pea starch
Banza pasta is a good substitute for wheat spaghetti. It has around 25% less carbs than wheat. It’s not as low in carbs as other alternatives on our list, but it’s a beautiful option for someone on a gluten-free diet who isn’t keto or carbohydrate-restricted.
It cooks similarly to traditional pasta, and the chickpeas add a familiar starchiness (the pasta water can even be used to thicken the sauce).
Banza chickpea pasta comes in various forms, including penne, shells, and wagon wheels. Banza is one of the more adaptable alternatives on our list, with lasagna noodles included.
Each 2-oz. (56-gram) serving contains the following ingredients:
- Calories: 190
- Fat: 3.5 grams
- Sodium: 45 mg
- Carbs: 32 grams
- Fiber: 5 grams
- Sugar: 2 grams
- Protein: 13 grams
Best wheat-based
Al Dente Carba-Nada Egg Fettuccine
Key ingredients: Semolina durum wheat, wheat gluten, digestion resistant cornstarch, eggs
This pasta from Al Dente is a Weight Watchers favorite since it is created with wheat ingredients and eggs. It’s substantial in protein and has just 17 grams of net carbohydrates (25 grams).
This is a fantastic alternative for folks who are not gluten-sensitive. It goes nicely with white and red sauces and cooks like regular pasta.
A 2-oz. (56-gram) serving comprises the following ingredients:
- Calories: 170
- Fat: 1.5 grams
- Sodium: 10 mg
- Carbs: 25 grams
- Fiber: 8 grams
- Sugar: 2 grams
- Protein: 15 grams
Best keto
Thin Slim Foods Impastable Keto Pasta Fettuccine
Key ingredients: egg whites, durum flour, oat fiber, wheat fiber, wheat protein isolate
The calories in fettuccine noodles are minimal. They are not gluten-free and include wheat, but they are not soy-free.
The fettuccine type goes nicely with red or white sauces, and the noodles cook similarly to traditional pasta. However, they may require up to 15 min to boil.
Each 2-oz. (57-gram) serving contains the following ingredients:
- Calories: 55
- Fat: 0.5 grams
- Sodium: 222 mg
- Carbs: 44 grams
- Fiber: 36 grams
- Protein: 4 grams
What to look for in low carb noodles
When buying, consider carbohydrate and fiber content first. Then, look at the protein content per serving. Protein-rich noodles may be easier to control in terms of blood sugar.
If you must have wheat-based noodles, look for whole grain varieties like Barilla Whole Grain Thin Spaghetti. It has 32 grams of net carbohydrates per serving. However, you could cut your portion size and serve the pasta as a side dish instead of the main attraction.
You might also try legume noodles prepared from red lentils or chickpeas. These offer roughly 30 grams of net carbohydrates, similar to wheat-based noodles, but they have more protein.
Frequently asked questions
What makes pasta “unhealthy”?
There is nothing intrinsically harmful about classic wheat pasta. Whole wheat pasta may be an excellent source of fiber and grains.
Pasta, on the other hand, can be heavy in carbohydrates and calories, which some individuals choose to avoid.
A significant portion of pasta that is not accompanied by a protein may produce a blood sugar increase.
How do I cook Banza?
To cook Banza pasta:
- Place the chickpea pasta in roughly 2 quarts of boiling, salted water.
- Bring to a boil, stirring periodically for 7-9 minutes.
- Drain, then rinse with water before adding sauce and serving.
Why does gluten-free pasta taste different?
The change in flavor is related to the difference in components. While typical pasta is produced from wheat, gluten-free pasta can be made from rice, soy, vegetables, or legumes.
Gluten is incredibly malleable. It provides wheat pasta with a delightful chewiness that may be difficult to replicate with other ingredients. You may also notice that gluten-free spaghetti tastes more starchy, depending on the ingredients.
The Bottom Line
There are several low carb noodles available, ranging from bean-based to vegetable-based. Look for those with low net carbohydrates and experiment to find which ones you prefer.
Experiment with new recipes and flavor profiles instead of using the same sauce. You can discover that you prefer various varieties of noodles in different meals.
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