When it’s time to feed that spaghetti craving, there are plenty of alternative noodle options that won’t spike your blood sugars and can be equally delicious as their grain-based cousins. Here are 4 unconventional pasta options that are blood glucose-friendly and sure to satisfy your tastebuds.

The Basics

Before diving into the alternative pasta options, there are a few considerations that need to be made:

  • These alternative options can be more expensive than conventional pasta options. However, they are generally more nutritious, meaning that you get more bang for your buck.
  • They tend to be lower in calories and protein. You may want to pair them with a protein-rich, hearty sauce to make sure that you are not hungry later.
  • These pasta alternatives are naturally higher in fiber.
  • They are gluten and grain-free, making them excellent choices for those with celiac disease or other grain allergies and intolerances.

Presenting…The Noodles

🍜Shirataki Noodles –

In terms of carbohydrate counting, these noodles will be the best for your blood sugars with 3 grams of carbohydrates per every 4-ounce serving. These noodles are produced from konjac, an Asian root vegetable, and come pre-cooked, meaning that they are a perfect go-to option for quick dinners. Shirataki noodles are high in fiber and come in many different forms (spaghetti, fettuccine, angel hair, etc.) for endless pasta options that go well with any preparation. Tofu shirataki noodles have tofu added, providing the noodles with extra protein and chewiness. These noodles can be used universally as a replacement in any dish with great options including stir-fries, ramen, and Pad Thai.

🍜Zucchini Noodles –

These zoodles can be bought fresh or frozen from a marketplace or made at home with fresh zucchini from your garden. With 4 carbohydrates per every 6-ounce serving and plenty of fiber, vitamins, minerals, and antioxidants, these zoodles are a great alternative pasta. Zucchini noodles are adaptable to most pasta dishes as they come in a variety of lengths and sizes. They pair well with pesto and tomato sauce. Make sure to pair these noodles with a lean protein for a more balanced diet that will leave you feeling satisfied.

🍜Hearts of Palm Noodles –

Hearts of Palm noodles are made from the core of palm trees and come in cans or shelf-stable bags. These noodles contain 4 grams of carbohydrates for every 3-ounce (half-cup) serving. Due to their packaging, they are ready to eat and already seasoned. Hearts of Palm noodles come in many different forms, again making them a great substitution for your favorite pasta dish. These noodles are an excellent choice in Greek-style pasta and salads, especially since you do not have to cook them.

🍜Spaghetti Squash Noodles –

The spaghetti squash can be cut open and scraped into a pile of noodle-like strands. These noodles have recently become available on store shelves in the dry-pantry section, most often requiring a quick boil before serving. There are 7 grams of carbohydrates for a 1 cup serving (half a squash) and they contain fiber along with various vitamins, minerals, and antioxidants. Spaghetti squash noodles are low in calories and protein, so these will pair great with a heart, protein-rich sauce. For a fun dinner, you can cook the noodles in the squash shell, making fun “boats” that are loaded with flavor.

Low-Carb Pasta Alternative Meals

  • Baked Zucchatoni: A cheesy, rich, and satisfying crossover between lasagna and baked ziti.

  • Chicken Noodle Soup: A retake on the classic. This recipe will win over your family or guests.

  • Cauliflower Mac and Cheese: A cheesy and rich classic full of vitamin K, vitamin C, and folate from the cauliflower. This baked dish contains 7 grams of carbohydrates in each serving. 

  • Tuna Zoodle Casserole: A sharp, velvety cheese sauce pairs well with the tuna, coming together as an easy meal for those nights that require quick dinners.

  • Zucchini with Garlic Butter Clam Sauce: For all the seafood lovers out there, this one’s for you. The use of canned clams is shockingly delicious with only 8 grams of carbohydrates per serving. 

Summary

We are living in the golden age of dining. With so many alternative options, these noodles are a great way to enjoy your favorite pasta dishes without having to worry as much about the extra carbs and spike in blood glucose. So, dig in! What’s your first dish going to be?