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| Low carb and gluten-free alternatives to traditional wheat pasta |
| Pasta is popular, and with good reason — it's delicious and filling. But wheat varieties don't suit some people, and switching to lower carb or gluten-free options may help. There are now many low carb and gluten-free pasta alternatives with extra fiber, vitamins, and minerals. Today, we'll take a look at some of them. |
| 🥬 Let's start with some super low carb, vegetable-based options. |
| Vegetables make excellent low carb substitutes for wheat pasta, with all the examples below containing 3–10 grams (g) of carbohydrates per 100-g serving. (For context, this same amount of traditional wheat pasta has around 30 g of carbs.) When you swap veggies for pasta, you also get an added dose of nutrients! |
| Here are some ideas to try: |
| | • | | Replace spaghetti and fettuccine with spiralized vegetables like zucchini and carrot, or use spaghetti squash, which brings calcium and vitamin A to the table. | |
| | • | Thinly sliced eggplant or butternut squash is a good substitute for lasagna sheets. Eggplant is high in antioxidants, and butternut squash is loaded with vitamins A and C. | |
| | • | Cabbage, which is rich in vitamin C and folate, can be shredded into noodles or used as a replacement for pasta sheets. | |
| Shirataki noodles are made from the root vegetable konjac. They are very low in carbs, with only 3 g per 100-g serving. They also provide the fiber glucomannan, which may offer some health benefits. |
| 🍝 Not-so-low-carb, gluten-free options |
| | • | | Chickpea pasta is a gluten-free choice made from chickpea flour. It contains more protein and fiber than wheat pasta. Chickpeas offer benefits for heart health, blood sugar regulation, digestion, and weight management. | |
| | • | Brown rice pasta contains 3 g of fiber per serving and is a source of manganese, selenium, and antioxidants. | |
| | • | Quinoa pasta is naturally gluten-free, and it's a complete protein. It also provides fiber and nutrients such as magnesium and iron. (It's often blended with corn or rice flour, so it's not the lowest carb option on this list.) | |
| | • | Multigrain pasta combines grains such as millet, amaranth, and buckwheat for a versatile gluten-free choice. Always check labels to make sure a product is gluten-free. | |
| 💡 The takeaway: If low carbs are your priority, vegetable noodles and shirataki score high. Gluten-free pastas help those with celiac disease or sensitivities, and chickpea pasta has a lot to offer besides. |
| With so many alternatives, you can find a great pasta swap for you by trying a few options. Our reviewers tried a bunch of packaged pasta alternatives recently, so that's a good place to start. |
| Tell us: Have you tried a pasta alternative, and was it a good substitute? Let us know by email! |
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| Slice slice baby |
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| |  | | Veggetti Veggie Slicer | | So you read all of that and now you want to try out some zucchini noodles? This two-blade spiralizer securely grips each vegetable and helps you transform it into healthy, vitamin-packed strands. You can quickly cook the resulting veggie noodles for the perfect gluten-free, nutritious pasta swap in minutes. You don't have to go for regular pasta every time with the Veggetti spiralizer in your kitchen, now with 36% off. | | | | Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health. | | | | | |
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| What we're digesting |
| 👂 Ringing in your ears? It's sometimes due to a mineral deficiency, so this supplement might help. |
| ☕ Just one cup of coffee a day might help you lose weight. Read all about the new research. |
| 🫐 Anthocyanins are your friends. These colorful compounds can help prevent cancer, Alzheimer's disease, heart disease, and type 2 diabetes. But where do you get 'em? |
| 🐟 12 foods that are very high in omega-3s. Different foods contain different types of omega-3s, and some are easier for your body to use. |
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| Thank you for reading! We're back on Sunday with a new recipe. You might want to buy a box of shiitake mushrooms between now and then. |
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| Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | tiny apples the birds had missed. | | |
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