Cornell Insurance Blog

Healthy Substitutions: Pasta

Posted by Cornell Insurance Services on Oct 6, 2015 11:30:00 AM

Carbs might be the hardest thing to kick for most people, especially pasta. It’s quick and great in a variety of recipes but did you know there are great alternatives to pasta other than wheat pasta? Here are some yummy substitutions to spice up things in the kitchen and maintain a healthy lifestyle:

Black Bean Pasta

Black bean pasta is incredibly good for you; one 2-ounce serving boasts 12 grams of belly-filling fiber, 25 grams of protein (more than a 3-oz serving of chicken),  and it meets over 1/3 of your daily iron needs.  And while regular pasta is notoriously high in refined carbs, thanks to all the fiber in black beans the net carbs per serving drops to just 5 grams.

Shirataki Noodles

These noodles are made from only two ingredients – soluble fiber and water. These yummy noodles are essentially calorie-free, making them a diet-friendly alternative to spaghetti. True, there’s not much to these noodles in terms of vitamins and minerals, but that’s okay when you use them to make a nutrition-packed vegetable stir-fry.

Kelp Noodles

These delicate, low-calorie noodles only contain seaweed and water, yet a 2-ounce serving provides over half of your daily Vitamin K needs plus a healthy boost of calcium and iron. Kelp noodles are lighter than pasta and more versatile in recipes because they really soak up flavorful ingredients.

Edamame Noodles

Comprised of edamame and water, these noodles are a tummy-filling powerhouse that packs 24 grams of protein, 11 grams of fiber, and 30 percent of your daily iron needs into a 2-ounce serving. Since fiber and protein digest slowly, a snack or meal with these noodles will leave you feeling full and energized longer.

The Veginator

This As-Seen-On-TV gadget is awesome for making your vegetables into noodles! Grab a zucchini to make your own ‘zoodles.’ You can also use cucumber, carrot, sweet potato, parsnip, beet or eggplant to make your very own, healthy noodles.


You may also enjoy reading: Creating a Healthy, Balanced Diet

Topics: healthy eating