Ahhh... pasta! Those store-bought, packaged versions sure are cheap,
versatile, and super-convenient, aren t they?
It s no wonder that global pasta consumption has more than doubled over the past 20 years.
But you may already know the bad news. Most pastas, made from refined white flour,
are high in carbs, low in fiber, and can cause dangerous blood sugar spikes.
Well... if you love pasta and other noodles, don t worry. There are several surprisingly healthy and
delicious pasta and noodle alternatives which are low in carbohydrates, higher in fiber,
and WON T wreck your glucose levels. That s why we re about to reveal the top
10 healthy and delicious choices for the best pasta and noodle alternatives.
But before we dive in, don t forget to hit that like button,
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THE TOP 10 LOW-CARB PASTA AND NOODLE ALTERNATIVES FOR BLOOD SUGAR BALANCE
#10 Kelp Noodles (A.K.A. Seaweed Pasta) Believe it or not, kelp is not a plant. It's
actually a HETEROKONT brown marine algae which thrives in underwater forests.
In ideal conditions, it grows as much as 18 inches in a single day!
This remarkable seaweed-like food registers low on the glycemic index, and it makes for a
perfect gluten-free noodle alternative. Containing over 70 vitamins, minerals,
and digestive enzymes, kelp is low in calories, low in carbohydrates,
and contains some interesting nutrients. In fact, kelp is an excellent source of
iodine. This mineral, in moderate amounts, may support a range of health benefits, including...
- improved metabolism - lessened inflammation
- better thyroid functionality - and improved heart health
You can choose between green and clear kelp noodles.
The green variety tastes like... well... seaweed, and is less popular. The clear noodle is blander,
like real pasta, though a tad crunchy. One 4-ounce serving of kelp noodles contains...
Just 6 calories 1.3g of carbs
0.2g of dietary fiber 0.1g of fat
and 0.2g of protein This makes kelp noodles an excellent low-carb,
low-cal pasta alternative. #9 Soba Noodles
Soba means buckwheat in Japanese, and it's the noodle's only solid ingredient.
Soba is actually a grain-like, gluten-free seed.
And yes... the thin soba noodles are pretty high in carbs at 27g per cup. However, they also
contain 1 gram of fiber, as well as 6 grams of protein. And they ll supply just 113 calories.
Plus, soba noodles are an excellent source for the nutrient manganese, giving you about
25% of your daily requirement. Manganese aids nervous system health and has been shown to
lower the risk of diabetes. Soba noodles also contain
other valuable nutrients, like potassium, phosphorous, zinc, magnesium,
iron, and the metabolism-boosting vitamin B-1, a.k.a. thiamin.
It s been reported that a thiamin deficiency can lead to heart-health issues
and an increased risk of Alzheimer s disease. As both cardiovascular disease and Alzheimer s are
on a continuum with diabetes, soba noodles can be a wonderful anti-diabetes noodle option.
Soba noodles share a similar texture to spaghetti, but with a slightly nutty taste, less carb
content, and more diabetes-fighting nutrients. So try out this pasta replacement.
#8 Black Bean Pasta Noodles That s right,
you can make noodles from beans now! This incredible spaghetti substitute is a low-fat,
high-fiber food. And its natural fiber content helps slow down digestion and
keeps you fuller for longer. Research has shown that black
bean pasta has the ability to lower blood sugar levels after meals. High in vitamin C,
they ve also been shown to aid eye health, which is plus for diabetics. And black beans are also
known for their ability to lower bad cholesterol, thus reducing your risk for heart disease.
A serving of black bean pasta contains about 200 calories,
and it s got a winning combination of... - lean protein
- soluble fiber - and complex carbohydrate
That s a decent amount of carbohydrates, but it still has a respectable carb-to-fiber ratio.
This means that your body can properly and slowly digest those carbs,
and you ll avoid a blood sugar spike. Plus, pairing your black bean noodles with
other lean protein, like chicken or fish, can work together to lower your post-meal
glucose levels. #7 Eggplant Lasagna
Eggplant originated in India, where they call it the King of all Vegetables!
Oddly enough, eggplant is technically a berry.
But however you classify this purple wonder, eggplant is low-glycemic, low-calorie, low-starch,
low-carb, and high in fiber, making it a perfect choice if you have diabetes or prediabetes.
This versatile plant packs a serious nutritional punch, and it houses the powerful vitamins C, K,
B1, B3, B6, and B9. One serving of cooked eggplant contains...
35 Calories 8.6g of carbs
2.5g of fiber and 1g of protein.
That s an excellent carb-to-fiber ratio, so your body won t have to worry about any blood
sugar spikes with this noodle replacement. But how do you create a lasagna alternative pasta
out of eggplant anyway? It's surprisingly easy! Start by cutting the eggplant into long,
thin slices. Brush both sides of each strip with a tiny bit of extra virgin olive oil. Then, simply
roast them until they reach a golden color. Congratulations! You now have delicious,
nutritious eggplant slices to make your mouthwatering lasagna.
#6 Carrot Spaghetti No, this isn't a joke.
Seriously, you can create amazing orange spaghetti noodles from home, with just a few carrots.
Despite its sweet flavor, the humble carrot is a non-starchy vegetable.
Raw carrots have a low GI score of 16, and cooked, their GI is about 49.
Carrots are an excellent source of beta-carotene, the antioxidant
which gives them their orange hue. Carrots also contain dietary fiber,
potassium, and vitamins A and K. Studies link the nutrients in carrots to
several potential health benefits, including... - glucose control
- bone health - better immune function
- and lower blood pressure Not bad, considering a carrot is 88%
water. This also means it will give your body extra water content, which
can help make you fuller, faster. A medium-sized raw carrot has...
- 41 calories - 0.9g of protein
- 9.6g of carbs - and 2.8g of fiber
To create carrot pasta, simply spiralize your carrots, or even just peel them to
create the distinct noodle cuts. Next, saut your carrot noodles in a
little olive oil, season with salt and pepper, and serve.
Numbers 5 to 1 are coming up, so stay tuned! But it s time to take just a moment to get
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just click the link in the description below! Now, back to the list...
#5 Spaghetti Squash Pasta Spaghetti squash, also called noodle squash,
is a fantastic, easy-to-make pasta substitute. Squash is a vibrant winter pumpkin vegetable
with an elongated oblong shape, and its inner-meat can perfectly mimic wheat pasta.
But, unlike wheat pasta, spaghetti squash is low glycemic index... so, that's great news
for people with diabetes and prediabetes. One cup of cooked spaghetti squash provides
your body with - 42 calories
- 10g carbs - 2.2g fiber
- 0.5g fat - and 1g protein.
The colorful spaghetti squash also supplies plenty of nutrients, like...
beta-carotene, vitamin C, vitamin B6, manganese, potassium, folate, and calcium.
To prepare spaghetti squash, start by cutting the squash into two halves, lengthways. Next,
scoop out all those seeds from the middle. Now drizzle both halves with olive oil, then season
with a sprinkling of sea salt. Place the squash cut side down onto a baking sheet and roast in
your oven at 400 F for around 45 minutes. Once cooked, scrape out the spaghetti-like strands,
and now you ve got amazing low-carb plant-based noodles at the ready.
#4 Zucchini Linguine Affectionately named zoodles,
zucchini linguine is a creative way to replace those higher-carb wheat pasta noodles.
This summer squash has a low glycemic index of just 15. Plus, it s basically 95% water!
1 cup of zoodles is only 20 calories, and it supplies 1.4 grams of protein. And it s got
just 3.7 grams of total carbohydrate, with 1.2 grams of dietary fiber.
That s an excellent carb-to-fiber ratio, so these noodles can help keep
your blood sugar balanced. Plus, zucchini is loaded
with nutrients, including vitamins A, B6, C, and K.
Other nutrients include manganese, folate, copper, magnesium, and phosphorus. 1 cup of
zoodles will also supply over 300 mg of Potassium, which is about 10% of your daily requirement.
To make your own zoodles, all you need is a spiralizer or a mandolin slicer. And,
like carrot noodles, you can just peel your zucchini as well. But because they
are loaded with water, it s best to dry your zoodles with paper towels before cooking.
Simply saute your zoodles on medium heat, and from there you can add your favorite sauce!
#3 Cabbage Noodles Here s another low-carb, low-cal veggie
noodle, and its glycemic index is just 10. It's also a non-starchy high-fiber veggie,
making it a diabetes-friendly food that can help keep your blood sugar levels in check.
These noodles are simply strips of cabbage, which can be lightly sauteed,
or boiled for just 2 minutes. And they re an excellent source of nutrition, boasting around
25 vitamins and minerals, including vitamin C, vitamin K, potassium, folate, and manganese.
And with only about 7 grams of carbohydrate per cup,
with nearly 3 grams of fiber and almost 2 grams of protein, this is yet another excellent noodle
option that won t spike your blood sugar. Plus, a cup of these noodles only contains about
80 calories! Cabbage can be a wonderful veggie to supply a long list of benefits, including...
- improved gut health - improved heart health
- and cancer risk reduction So feel free to use cabbage strips as your next
pasta option. You can also use cabbage leaves as an alternative to lasagna sheets.
#2 Onion Noodles That s right, they make noodles
from onions now! Who d have thunk it? A medium-sized onion can contain
about 10 grams of carbohydrate. However, though onions are not exactly low-carb,
they also contain about 2 grams of dietary fiber. So onions still rank low on the glycemic index.
And, at the end of the day, we tend to only eat small amounts of this big-flavor veggie.
After all, 1 onion is usually all you need when making a meal for the whole family.
Meanwhile, a medium onion only contains about 45 calories, and is loaded with potassium,
vitamin C, B vitamins, and folate. A 2010 study found that eating 100g of
fresh red onion can reduce fasting blood sugar, and scientists now believe regular consumption
of this vegetable can have beneficial hypoglycemic effects for both type 1 and type 2 diabetics.
This seems due to antioxidant flavanoids like quercetin and sulfur compounds found
within onions. Did you know that sulfur is the third-most abundant element in the human body?
These anti-inflammatory compounds help your body metabolize food and can protect
against cancerous oxidative damage. Other studies have revealed that regularly
eating onions can lead to improved heart health, a reduction in bad cholesterol,
and lower blood pressure. Therefore, onions can make for just
about the perfect anti-diabetes pasta base. But how exactly do you make onion noodles?
Simply peel an onion and cut it into quarter-inch slices. Separate the slices and lay them onto a
roasting pan. Drizzle the slices with a small amount of extra virgin olive oil, plus some
salt and pepper. And roast the onion slices for about 30 minutes, or until slightly brown.
Now you ve got another wonderful veggie-based noodle option
which can keep your blood sugar balanced and add a ton of nutrition to your meal!
Alright, are you ready for our #1 Low-Carb Pasta? Prepare for a miracle, because here comes .
#1 Shirataki Miracle Noodles Japanese chefs have been making
Shirataki noodles from the tubers of Konjac plants for generations. But it was actually the Chinese
who introduced the Konjac plant to Japan over 2000 years ago, as a traditional medicine.
So why has Shirataki earned the nickname Miracle Noodles?
Well, when you can create a serving of noodles which only contains 20 calories,
0 grams of fat, 0 grams of sugar, plus 6 grams of carbs but also 6 grams of fiber, this pasta
won t affect your blood sugar or your weight and that sure sounds like quite the miracle!
Shirataki noodles are made from a soluble dietary fiber called glucomannan. As
soluble fiber dissolves in your gut, it creates a gel-like substance. And that
gel helps to slow digestion. Noodles made from glucomannan
are basically 3% fiber and 97% water! So, while this pasta alternative won t supply any
significant nutrients, these noodles will keep you hydrated, and help you feel fuller for longer.
Studies show other health benefits of glucomannan include the ability to aid with weight loss,
lower blood sugar levels and lessen insulin resistance in people with diabetes.