Option : Konjac/shirataki Noodles
- 0g net carbs per serving!
- Best for Asian dishes, noodle soups, and cutting calories.
Next up on the low carb pasta alternatives list are konjac noodles, also called shirataki noodles. These are plant-based noodles and are commonly found in Japanese and Korean cuisine.
Konjac noodles sometimes receive bad press for their unique texture they are somewhat gelatinous and definitely chewier than regular pasta or spaghetti. Some variations of shirataki noodles might also be glassy, so they might not be the best for saucy pasta recipes. However, they are especially delicious in Asian dishes like stir-fried noodles or cold noodle salads. I think these are best used in my keto lo mein!
Shirataki noodles are widely used as keto noodles but can also be used for gluten free recipes. Not only is this the one pasta alternative on the list coming in at zero carbs, its also zero calorie and 100% gluten free!
These are my favorite konjac noodles.
Weight Cholesterol And Blood Sugar Benefits
Low-carb dieting is not new, with studies demonstrating that it worksat least in the short termand is generally safe. The ketogenic diet is just the latest version to garner headlines. While studies do show that cutting carbohydrates results in weight loss, the mechanism of action remains controversial. One theory is that the higher protein content of the diet results in feeling more satisfied and therefore less hungry. This leads to taking in fewer calories overall, which leads to weight loss. Other research shows that ketosis produces beneficial effects on the hormones that trigger hunger and being in ketosis may decrease appetite.
Some dietitians even utilize it in their personal and professional practice. Franziska Spritzler, RD, CDE, author of the blog Low Carb Dietitian , began the keto diet a few years ago when her blood sugar began rising after meals. I was thin and didnt have any signs of insulin resistance, but my post-meal blood sugars were much higher than they should have been, even though I was eating plenty of fiber, she says. Spritzler began to wonder if this way of eating would benefit others who struggled with blood sugar levels. I began research on carb restriction for diabetes, and I was amazed to find many studies that supported this way of eating for blood sugar and weight control, she says.
Dont Miss: Does Hello Fresh Have Gluten Free
Allergies And Brown Rice Pasta
When youre allergic to wheat or gluten, you may sometimes feel a little left out when it comes to enjoying foods like pasta. As a wheat and gluten-free food, brown rice pasta serves as a safe and tasty alternative to traditional pasta. Plus, because it so closely resembles the taste and feel of regular wheat pasta, your friends won’t notice the difference.
Don’t Miss: Gratify Gluten Free Everything Thins
Option : Gluten Free Brown Rice Pasta
- Approximately 72g net carbs per 100g serving
- Best out and out pasta replacement for a gluten free diet
My personal favorite of the pasta alternatives is gluten free brown rice pasta. Made with only brown rice flour and water, these low carb noodles are the real deal.
Although brown rice pasta has much fewer carbs than traditional pasta, its carb count, like chickpea pasta, is still relatively high. Depending on how strict you are with your keto diet, you may want to count this one out. But if youre looking for one gluten free pasta thats most similar to the typical pasta you know and love, brown rice pasta is it.
I used brown rice pasta in my carbonara recipe, which is always a hit! Pair it with your favorite sauce and itll be sure to impress.
- Approximately 2.1g net carbs per 100g serving
- Best for incorporating more green vegetables into your diet
Also known as zoodles or courgetti, spiralized zucchini noodles are by far the most common pasta alternative. You can even get zoodles at Noodles & Co! Zucchini noodles are wildly popular as a keto noodle due to their significantly low carb count and low calorie count.
The good news is that they are incredibly easy to make yourself if you have a spiralizer. If you dont mind a few extra carbs, you can use the same method to make spiralized sweet potatoes, carrots or, for summery dishes, cucumber!
This is my favorite spiralizer.
Why Go On A Low Carb Diet
A low-carb diet can be useful when you are trying to lose weight. If you are going on a diet to lose weight, one of the hardest things to get through is the hunger that you might experience.
Studies have shown that cutting carbs can reduce hunger as there is a need for fewer calories in a day.
There is rapid weight loss when on a low-carb diet because it gets rid of excess water from your body and your insulin levels are reduced. You also increase your levels of good cholesterol when on this diet.
Shaping & Cutting Your Keto Gluten
There are three main methods of shaping and cutting your keto, gluten-free lupin flour pasta dough: two that require devices, and one done by hand with a rolling pin way. Pasta making devices generally fall into two categories: a pasta roller or a pasta press . I have used both of these devices and am happy to report they both work with this lupin pasta dough recipe! If you dont have a noodle making device, or the funds to purchase one, you CAN use a good old rolling pin and a little bit of muscle work to make noodles. Hand rolling with a rolling pin and hand cutting the noodles is certainly fun BUT, it can take a bit more time and attention to detail. Heres the details of utilizing EACH of these three pasta making methods.
Healthy Gluten Free Carbs
We encourage all people with type 2 diabetes and prediabetes to follow a lower carbohydrate eating plan. In this sense, we recommend to avoid or minimise most grains and grain-based food items.
When you do this, you instantly slash a lot of the problematic higher carb foods from your eating plan. Instead, you can choose the best type of carbs to eat: vegetables!
Also Check: Gluten Free Stove Top Stuffing
Does Gluten Affect Macro
Switching to a gluten-free diet does not mean you will be cutting off carbs or consuming fewer calories. Remember, gluten is a protein which means gluten-free foods still have carbohydrates.
Having said that, gluten may contribute to weight gain in visceral fat tissue.
The level of protein found in pasta depends on the ingredients used to make them. For gluten-free pasta, its nutrients depend on what grains were used. This means that instead of using wheat flour, you will make pasta with corn or rice flour for example.
If you want to get a little more creative, using grains such as quinoa and amaranth offers more protein than regular starch.
In summary, if you are on a weight-loss diet, switching between gluten-free pasta and regular pasta will probably not make an impact.
Why Does Gluten Get Such A Bad Rap
Gluten continues to be demonized by many health-conscious individuals. But does it deserve this reputation?
For those with celiac disease, gluten definitely deserves the bad rap. These individuals have an autoimmune reaction to gluten that can cause many health troubles, as discussed above.
But is gluten bad for those without celiac disease or a true allergy to wheat?
Although many people think that gluten-containing foods play a role in causing or worsening an array of non-gastrointestinal symptoms , there is a lack of solid evidence. The strongest statement that can be made regarding glutens association with other health problems is that, in people with suspected non-celiac gluten sensitivity, gluten might exacerbate some of their pre-existing symptoms.15
There is speculation that changes to the methods of processing gluten-containing foods or an increase in gluten intake may be responsible for the rising prevalence of gluten-related conditions.16
However, given that there are several other substances in gluten-containing foods that may actually be responsible for peoples adverse reactions, it seems prudent to focus more on the types of food that contain gluten and related substances, as opposed to gluten itself.17
Also Check: Is Kraft Mac And Cheese Gluten Free
Also Check: Gluten Free Peanut Butter Chocolate Chip Cookies
Everything You Need To Know About Gluten
These gluten-free pastas are made with simple ingredients so you can create allergy-friendly comfort food recipes the whole family will love. Keep reading to learn why gluten-free noodles are healthy, how to cook them, find easy recipes, and more!All DeLallo Gluten-Free Pasta is certified gluten free and made in a dedicated gluten-free facility.
Explore Asian Black Bean Spaghetti
You may have seen this product sold in a bag before. A couple years ago they switched over to a box.
In addition to the new packaging, they also shortened the name to Explore Cuisine from Explore Asian Authentic Cuisine.
The Explore Cuisine brand does make soup too, but by far the lions share of their business is the unique GF pasta noodles made with beans. They have 20 to 25 grams of protein per 2 ounce serving.
That plate of pasta you saw at the top of the article was made using this product.
- Extremely high fiber. As mentioned above, too much of a good thing can sometimes be bad. At 12 grams per serving, thats 48% of your daily value. If you eat 2 servings for your meal then you are basically getting your entire daily value of fiber at once. That might wreck havoc on the digestive tract of an elderly person who has a slower moving system.
- Expensive in-store. The price your local Whole Foods charges may or may not be a bargain, at least from our experience.
- Finicky cooking time. The box says to cook it for 6 to 8 minutes. Even at 6 minutes, it often turns into a complete mush for us. To avoid this, we recommend cooking for 5 minutes sharp and draining promptly, which solves the problem.
Don’t Miss: Gluten Free Sloppy Joe Mix
What To Eat On A Gluten
Agluten-free diet is an eating plan often suggested to people with celiac disease, gluten sensitivity or some other food-related allergy or illness caused by the protein found in most whole grains, especially wheat. Such an eating plan helps alleviate their symptoms enabling them to live better quality lives.
A low-carb diet, on the other hand, is an eating plan that restricts a persons daily intake of carbohydrates especially those found in sugary foods, pasta, and bread. In place of these carbohydrates, this meal plan demands that its followers eat whole-foods that are rich in protein, fats and are full of vegetables.
The most commonly known and followed low carb diet is the ketogenic diet which is a high-fat, medium-protein and low carbohydrate diet. This diet has been known to help with reducing body weight and body mass index of patients, decreasing levels of triglycerides, LDL cholesterol and blood glucose in your body as well as increasing the level of HDL cholesterol. Caution is however advised as it can lead to hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies in the long-term .
Read Also: Are Nature Valley Bars Gluten Free
Is Gluten Free The Same As Plant Based
The terms gluten free and plant based are often used together but they have very different meanings. Gluten free foods do not contain gluten. Plant based foods are made from mostly plant ingredients.
Some gluten free foods are also plant based. Examples include nuts, seeds, oils, and non-starchy vegetables, fruits, starchy vegetables, beans, and legumes.
Some gluten free foods are not plant based. Examples include dairy products, eggs, seafood, meat, and poultry.
Read Also: Gluten Sensitivity Test At Home
Is Chickpea Pasta A Healthy Alternative
Yup, it’s good for you! I find chickpea pastas a good alternative to regular pasta. … Since they’re made out of beans, there’s more nutrition in them than in white or whole wheat regular pasta and you will stay fuller longer. Compared to flour-based pastas, chickpea varieties are often higher in protein and fiber.
How To Make Pasta Keto Friendly
Now it’s the moment you’ve been waiting for, making this keto pasta.
And don’t be intimidated if you’ve never made pasta from scratch before – the process of making this low carb pasta is quick and easy.
If you follow each step, you’ll have some keto pasta noodles that look like they could be served at an authentic Italian restaurant.
Ok, enough talking, let’s make some keto pasta!
STEP 1: MAKING THE KETO PASTA DOUGH
First, get out a large microwave safe bowl and add your full fat shredded mozzarella cheese to it.
Then, if you’re using my secret ingredient, add in the xanthan gum and work it into the cheese with your teaspoon.
Next, put your bowl in the microwave for about a minute until your cheese melts. Then, quickly use a spatula to mix your melted cheese into a ball.
After that, you can add your last keto pasta ingredient to the bowl, and that you would be your egg yolk. And make sure your cheese is warm but not hot when you add the egg yolk to the bowl – this is because you don’t want the yolk to cook when you combine the cheese and egg.
Lastly, use one of your hands to help you fold the cheese into itself, and use a spatula in your other hand to facilitate the combining process – do this until your keto pasta dough is uniformly yellow in color.
STEP 2: ROLLING THE PASTA DOUGH
First, take out two pieces of parchment paper and put your pasta dough between the pieces of parchment paper.
STEP 3: COOKING THE KETO PASTA
Read Also: Pizza Hut Gluten Free Pizza
Ingredients For Keto Pasta
Want more to love about this keto pasta? All you need to make it is 2 or 3 ingredients – I promise I’m not lying.
Here is what you need to make these keto pasta noodles:
- 1 cup full fat shredded mozzarella cheese
- 1 large egg yolk
- ¼ teaspoon xanthan gum
Now, you’ll notice that the xanthan gum is optional to make your keto noodles.
But I’ve found it gives the keto noodles the right texture and chewiness that you want from pasta. So, I highly recommend using it for the best quality and most authentic low carb pasta you can make.
And, if you don’t have any – xanthan gum that is – I highly recommend picking some up and you can put it to good use by making these keto tortilla shells next!
And if you have a few extra eggs lying around after making this pasta, give this keto creme brulee recipe a shot for dessert! You can put them to good use, and make a super tasty dessert in the process.
Dont Care About Carbs
If you dont care about carbs, but just want a tasty gluten-free pasta, I highly recommend Tinkyada brown rice noodles. I use these noodles almost exclusively in my recipes because it offers a wonderful texture that isnt gritty or mushy. I also love Jovial brown rice pasta and Taste Republic fresh pasta.
Alternatively, you can make your own gluten-free pasta from scratch. Try my two-ingredient gluten-free pasta recipe, or my gluten-free egg noodle recipe. Both are delicious, homemade pasta options that taste amazing if you have the time, patience and appetite for carbs.
If youre interested in learning about gluten-free ramen noodle options, be sure to check out my guide to gluten-free ramen noodles. Again, these are not low-carb options, but they are gluten free and they taste great.
Don’t Miss: Are Buzz Balls Gluten Free
Is Gluten Free Low Carbohydrate
We recently covered whether a gluten free diet is good for type 2 diabetes and blood sugar. Strangely, many people with type 2 diabetes and prediabetes automatically think that following a gluten free diet is going to be better.
Certainly it can be, if you have the right kind of gluten free eating plan. However, since we do encourage a low carbohydrate eating plan, were here today to discuss: is gluten free low carbohydrate?
The answer might really surprise you.
Gluten Free Vs Carb Free For Weight Loss
If you are trying to lose weight, you may be tempted to try a gluten-free or carbohydrate-free diet since both eating plans have made headlines as potentially viable weight-loss solutions. By understanding the benefits and risks associated with each diet, you can determine whether a gluten-free or carbohydrate-free diet is right for you.
Don’t Miss: Gluten Free Beer Whole Foods
Which One To Consume: Regular Pasta Or Gluten
One of the most distinguished differences between whole wheat pasta and gluten-free pasta is the texture and cooking time. If you are gluten sensitive, it is required to consume only gluten-free foods. But if you are not, consuming regular pasta will satisfy your pasta cravings. Both kinds are healthy. The only difference is the ingredient used.
Carbohydrate contents of gluten-free pasta came from a different source, but the calories will be almost the same. Whole-grain pasta has high levels of fiber and minerals. However, gluten-free pasta has more benefits for someone with digestive issues.
In the end, the best option will depend on each individual needs. Many alternatives to eating for someone who has Celiac Disease are available on the market. Some may have changes in texture, way of cooking, and taste, but these are all healthy and may provide the needed nutrients for the body.