These Healthy, Easy, Low-Calorie Pasta Recipes Will Keep You Full (2024)

FAQs

Which pasta has lowest calories? ›

"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free.

In fact, whole wheat or whole grain pasta is the best option for weight loss as whole wheat pasta takes longer to digest than pasta made from refined flour. Slower digestion means blood sugar will rise slowly after consumption, preventing your body from storing excess fat.

Pasta can be healthy when it's paired with vegetables, protein, and healthy fats. The healthiest types of pasta include whole wheat pasta, as well as bean and vegetable based noodles. Serve a balanced portion of pasta (¼ of your plate) and go easy on the sauce and cheese.

At 117 calories per 100g Vs pasta's 160 calories per 100g, rice has significantly lower calories, so swapping pasta to rice may be beneficial for anyone controlling their calories as a way to lose or maintain their weight.

However, Feren says to consider the fact that pasta is a low glycemic index (GI) source, which means it's "broken down over a longer period of time, so it's actually going to sustain us," or help us feel fuller longer. Instead, the challenge with pasta tends to be in the portion sizes we're consuming it in.

That's right! A good bowl of spaghetti or risotto can be part of a weight-loss plan. In fact, as long as you don't overdo the portions, pasta may help you eat a higher-quality diet, according to results published in a 2020 meta-analysis in Frontiers in Nutrition.

Eating simple pasta without any veggies would mean loading up on carbs. Instead, add lots of sautéed veggies to your pasta, such as corn, broccoli, zucchini, bell peppers, onions, olives and jalapeños. This will also reduce your overall consumption of carbs-loaded pasta and increase your fiber intake.

However, if pasta is cooked right, it's actually a low glycemic index food and a source of slow digestible starch. This means that pasta delivers a slow and sustained release of carbs so it takes longer to digest, keeping you fuller longer.

Wholegrain spelt pasta is also a good choice: in addition to the extra fibre, spelt pasta is easier to digest as its gluten is water soluble so it is broken down in our digestive tract more easily than gluten from wheat that might be difficult to digest and cause bloating.

Is there any low calorie pasta? ›

Hearts of palm pasta from brands like Palmini offer a pasta alternative in cans and pouches. It is very low in carbs and calories: A 2.5 oz serving has just shy of 4 grams and 20 calories.

Glycemic Index

Also, adding fibre-rich vegetables and protein-rich foods to the pasta can keep the sugar levels and weight in check. According to research, those who ate pasta as part of a low-glycemic index diet lost more weight and had better body composition than those who followed a high-glycemic-index diet.

Load your plate with leafy greens or vegetables before dishing out the pasta. This will help keep your portion to a moderate amount. Because remember, if your pasta is full of lean protein, veggies, and whole grains, it will be much more filling than plain pasta.

The best way to eat traditional wheat-based pasta as part of a healthy diet is to add more vegetables. If you're trying to lose weight but craving pasta, stick to whole-wheat versions, or try new bean- and legume-based noodles that offer more protein and fiber.

Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.

Nutrients in Whole-Grain Vs.

Whole-grain pasta is typically high in fiber, manganese, selenium, copper and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta.

Palmini low-carb pasta uses the interior of a type of palm tree to create a pasta-like substitution. If you've ever had hearts of palm, the taste is somewhat unique (some people love it, and others hate it). As far as low carb noodles are concerned, Palmini is a great option with fewer carbs than most.

It doesn't actually lower the calories, but it does cause chemical changes that cause your body to digest the reheated pasta differently than fresh cooked. Reheated pasta causes less of a spike in blood insulin levels and makes the carbohydrates harder to digest, like fiber.