Do you want to lose weight but can't do without your pasta dish? A nutrition expert lists tasty alternatives to traditional shells and spaghetti.
On the shelves, alternatives to “classic” pasta are piling up. But between pasta made from legumes and those from the other side of the world, it's difficult to make a choice. Samantha Cassetty, dietician-nutritionist, helps us see things more clearly.
Chickpea pasta
Chickpea pasta generally contains more fiber than traditional pasta. They also have a relatively low glycemic index (so no more cravings and energy drops) and are rich in plant proteins; which promote satiety and the maintenance of muscle mass.
In fact, this pasta is an “ideal” alternative according to dietitian-nutritionist Samantha Cassetty, interviewed by Today magazine, especially since chickpea pasta is gluten-free and therefore meets various diets (such as people with of celiac disease).
How to cook them? Simply add vegetables and a healthy sauce of your choice to the pasta (drizzle of olive oil, homemade tomato sauce, coconut milk, etc.).
Whole wheat pasta
No offense to “classic” pasta addicts, whole wheat pasta is just as tasty and, as a bonus, better for the figure.
“Whole wheat pasta has a nuttier flavor and grainier texture than regular pasta, but when topped with sauce, it's just as delicious. explained Samantha Cassetty.
Indeed, unlike other traditional pastas, they contain whole wheat (i.e. the entire wheat grain: the germ, the bran and the seed). This means that they are less processed and digested more slowly (thanks to the fiber they contain, they cause a more gradual release of glucose into the blood, which helps control appetite).
These pastes help the body to stabilize blood sugar levels and avoid insulin peaks which promote fat storage.
In addition, whole wheat pasta is rich in B vitamins, iron and magnesium, which help maintain health. Whole grains are in fact associated with a lower risk of heart disease, stroke, type 2 diabetes and colorectal cancer.
How to cook them? Simply add a protein (grilled salmon, chicken, etc.) and seasonal vegetables.
Soba noodles
Soba noodles are Japanese noodles made from buckwheat flour, water and sometimes wheat flour. They tend to be lower in calories than other types of noodles, such as wheat noodles or rice noodles, and have a generally low fat content, making them an ideal option for those looking to lose weight.
“Buckwheat is a nutritious, gluten-free grain, but if you're following a gluten-free diet, check the labels of soba noodles carefully, as some contain a blend of buckwheat and wheat flour“, specifies the expert.
How to cook them? Dip the noodles in a seaweed-based broth or serve them with vegetables, fish and tofu.
Brown Rice Pasta
These whole grain pastas are gluten free and rich in fiber. Their high nutrient content also makes them excellent for health.
“They are found to be a good source of magnesium, phosphorus, selenium and B vitamins, as well as an excellent source of manganese, a nutrient that supports bone health and is necessary for brain and nerve function.“, assures the nutrition expert.
Red lentil pasta
Red lentil pasta is another healthy alternative to traditional pasta. Not only are they gluten-free, but they are also rich in protein and fiber.
“Lentils are also a great source of nutrients, like folate and iron. They also have antioxidant, anti-inflammatory and antimicrobial properties, which give them positive effects on health.“, explains the dietitian-nutritionist.
How to cook them? With spicy shrimp, chicken-coconut-curry sauce, grilled artichokes…
Vegetarian noodles
Another interesting option: zucchini or carrot spaghetti.
“It's a fun way to include more vegetables in your diet. It can also be helpful for people trying to monitor their carb or calorie intake“, confie Samantha Cassetty.
In fact, this homemade vegetable-based pasta is very low in calories.
If you don't have a vegetable spiralizer at home (the famous machine for making fruit and vegetable spirals) “you can buy frozen or freshly prepared spiralized vegetables at most major grocery stores“, adds the expert.
How to cook them? With a protein of your choice: turkey, beef, chicken, egg, tuna, salmon…
Edamame pasta
Last option to replace your traditional butter shells: edamame pasta. These are made from edamame beans and are particularly rich in fiber.
“The fiber and protein content of edamame pasta make it a great choice for weight loss because these nutrients help you feel full longer, which can help you eat“, concludes the expert.
How to cook them? Cold, with a little soy sauce and grilled tofu, or hot, with a creamy sauce made from cashew nuts and lemon juice.
