Most low-carb pastas will fall within the 30 to 40 grams range, says Bonci, which is still pretty high up there if you're on keto or a really restrictive diet. A low-carb pasta can help you practice moderation and stay within that range. In fact, you should make sure to get about half of your calories per day from carbohydrates, according to the CDC. Carbs are part of a healthy diet, so Bonci doesn't recommend quitting them completely. Aim for a low-carb pasta with a carb count that's within your daily range. Though occasionally getting less than that from a pasta isn't the end of the world, it's definitely something to keep in mind when you're out grocery shopping.ģ. So, in general, you should get at least six grams of fiber per protein. "There are some low-carb pasta options that are minimal in protein and fiber, which is not a great tradeoff, as most people do not consume enough fiber daily," says Bonci. (FYI: You should aim for 46 to 56 grams in total per day, depending on your weight and individual needs.) Protein helps fuel your body with energy, so the extra bit can help you ward off that sluggish feeling you may get after eating a big 'ol tub of spaghetti.Ģ. For example, a box of regular white penne from Barilla has about seven grams of protein per serving, but a box of red lentil penne from the same brand packs about 13 grams of protein per serving. Pulse flours are made from the seeds of legumes, like peas, dry beans, and lentils, and noodles made with them tend to pack more nutrients and protein than regular white pasta.
Bianca Tamburello is a nutrition marketing specialist with FRESH Communications.ġ. Leslie Bonci is a nutritionist and the owner of Active Eating Advice. Meet the experts: Anya Rosen is a nutritionist based in New York City and the founder of Birchwell Clinic. To set you off on the right track, below we’ve rounded up some of the most highly-rated low-carb pasta options on Amazon and the best products recommended by registered dietitians that subtract some of the carbs without any of the flavor. "They pair beautifully with other proteins and produce and are great served hot or cold," says Bonci. No matter what kind of carb-conscious pasta you do buy, though, know that you can cook it just like you would your go-to brand. Note that not every low-carb pasta is gluten-free though, so make sure to always check the label. Low-carb pastas with a veggie and legume base are also a friendly choice for people who are gluten-free, according Leslie Bonci, MPH, RDN, a nutritionist and the owner of Active Eating Advice. Pasta alternatives may also contain more vitamins and minerals compared to traditional wheat pastas, but this largely depends on the ingredients used. "Dietary fiber helps you feel full, feeds bacteria in the gut, and promotes bowel regularity," says Anya Rosen, RD, of Birchwell Clinic.
Not only do low-carb pastas make a great option for people counting their carbs, but since many of these pastas are often made from beans, lentils, or other veggies, they pack a ton of protein and fiber. Here's some good news: There are some truly delicious low-carb pasta options out there that don't taste like cardboard. When you think of low-carb foods, pasta is probably not at the top of your mind.
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