It's one of the most delicious foods on the planet, but pasta has gotten a bad rap in recent years, mostly because of its high carbohydrate content and gluten. As a result, several pasta substitutes have popped up at grocery and health food stores — you can now find nearly every classic pasta shape made from ingredients other than wheat. From brown rice penne and zucchini noodles to quinoa spaghetti and lentil rigatoni, there's a pasta alternative out there for every taste and health concern.
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But which pasta substitutes are ideal for weight loss? And which should you stay far away from if you're trying to lose weight?
"In general, any high carb or quick carb pasta substitute is not ideal for weight loss," says Yvette Saulenier Taylor, a culinary nutrition specialist and certified weight management coach at Queen of the Pantry. "A better alternative is taking a balanced nutritional approach and opting for protein and fiber – this combination is superior for weight loss and management. For example, combining spiralized veggie noodles like zucchini and sweet potato or butternut squash are much more nutrient dense than pasta alternatives, but still have carbs and protein. Adding a lean protein like organic chicken or fish to spiralized veggie noodles makes a well-balanced meal."
Of course, there are times when you crave classic pasta made from grains and no veggie substitute is going to cut it. When this happens, Saulenier Taylor says portion control and knowing your body is key.
"All gluten free pastas still have high amounts of carbs, but check the labels and look for alternatives that are higher in protein and fiber," Saulenier Taylor says. "Rice pasta is very popular and easy to prepare, but many people don’t control their portions and assume since its gluten free, they can eat as much of it as they want. In particular, rice pasta is high carb and low protein, so it isn’t as satiating as other types like chickpea, quinoa, or bean pasta. Lentils are an excellent superfood, but for people who can’t tolerate FODMAPs, lentils are not a good choice."