These Healthy, Easy, Low-Calorie Pasta Recipes Will Keep You Full (2024)

FAQs

Which pasta has lowest calories? ›

"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free.

In fact, whole wheat or whole grain pasta is the best option for weight loss as whole wheat pasta takes longer to digest than pasta made from refined flour. Slower digestion means blood sugar will rise slowly after consumption, preventing your body from storing excess fat.

Like with rice, it's best to choose whole wheat pasta, which is more nutritious than the regular, white variety. Still, there's no reason to exclude pasta in a balanced diet, as long as you eat it in moderation.

At 117 calories per 100g Vs pasta's 160 calories per 100g, rice has significantly lower calories, so swapping pasta to rice may be beneficial for anyone controlling their calories as a way to lose or maintain their weight.

However, Feren says to consider the fact that pasta is a low glycemic index (GI) source, which means it's "broken down over a longer period of time, so it's actually going to sustain us," or help us feel fuller longer. Instead, the challenge with pasta tends to be in the portion sizes we're consuming it in.

That's right! A good bowl of spaghetti or risotto can be part of a weight-loss plan. In fact, as long as you don't overdo the portions, pasta may help you eat a higher-quality diet, according to results published in a 2020 meta-analysis in Frontiers in Nutrition.

However, if pasta is cooked right, it's actually a low glycemic index food and a source of slow digestible starch. This means that pasta delivers a slow and sustained release of carbs so it takes longer to digest, keeping you fuller longer.

Cheese variants such as Feta, low-fat cottage cheese, cheddar, swiss, and parmesan are excellent choices for weight loss, especially regarding reducing belly fat. Not only are these cheeses full of beneficial nutrients, but they also come in low-calorie servings.

Wholegrain spelt pasta is also a good choice: in addition to the extra fibre, spelt pasta is easier to digest as its gluten is water soluble so it is broken down in our digestive tract more easily than gluten from wheat that might be difficult to digest and cause bloating.

Is there any low calorie pasta? ›

Hearts of palm pasta from brands like Palmini offer a pasta alternative in cans and pouches. It is very low in carbs and calories: A 2.5 oz serving has just shy of 4 grams and 20 calories.

Glycemic Index

Also, adding fibre-rich vegetables and protein-rich foods to the pasta can keep the sugar levels and weight in check. According to research, those who ate pasta as part of a low-glycemic index diet lost more weight and had better body composition than those who followed a high-glycemic-index diet.

Yes, you can eat starchy foods like rice and pasta and still lose weight. Starchy foods such as rice and pasta can be a part of a balanced diet and can help you lose weight if eaten in moderation and combined with other healthy foods and an exercise program.

One pound equals about 3,500 calories. If you consume 500 calories fewer than what your body uses to maintain weight daily, you'll lose 1 pound in a week. You can also increase the number of calories your body uses with more physical activity to create this caloric deficit.

For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.

Whole-Wheat Pasta

Also called whole-grain pasta, this type of pasta keeps the bran, endosperm, and germ of the grain together. It's filled with fiber, vitamins, and minerals. This helps you feel full longer and keeps your blood sugar from spiking. It also has a little over 8 grams of protein per cup cooked.

Whole Wheat or Whole Grain Pasta: Opt for whole wheat or whole grain pasta instead of refined white pasta. Whole wheat and whole grain varieties are higher in fiber, which can help promote feelings of fullness and regulate blood sugar levels.

Whole-wheat pasta is an easy-to-find nutritious noodle that will bump up the nutrition of your pasta dish. Made from whole grains, every cup of cooked pasta (140 grams) boasts 43 g of carbohydrate, 3 g of fiber and 8 g of protein per serving, per the USDA.