The Top 5 Low-Carb Noodle Swaps

Enjoy pasta guilt-free with these healthy alternatives.

Pasta is considered an enemy to anyone looking to lose weight. The carbs in traditional noodles are usually high and it's hard to maintain the appropriate serving size while indulging in Sunday dinner portions. Luckily, there are so many pasta alternatives that are low-carb and low-calorie but taste just as delicious. "The Dish on Oz" ladies — Daphne Oz, Alex Guarnaschelli, and Jamika Pessoa — have shared their favorites with you. Take a look at these tasty alternatives, but beware of the sauces you use as calories can add up very quickly. 

Zucchini Noodles 

Fondly known as "zoodles," this trendy noodle has taken the diet world by storm. One zucchini has only 33 calories and 6 grams of carbs. Simply slice or spiralize a zucchini into noodles to have healthy pasta ready in no time. You can also buy zoodles frozen from your grocery store. Serve them with marinara and meatballs, pesto, or any of your other favorite sauces. 

Lentil Pasta

Lentil pasta is something that you will need to buy from the store. It comes in the same shapes that regular pasta comes in but is a lot healthier for you. Lentils are members of the legume family that are packed with protein and fiber, meaning eating a portion of this pasta will keep you full until your next meal. 

Shirataki Noodles

Shirataki noodles are thin noodles from Japan. They are made up of a lot of water and as a result, have no carbs and almost no calories. These noodles are delicious and can be paired easily with dishes and sauces of your choice. Due to their generally tasteless nature, be careful not to over flavor them with ingredients that have a lot of calories. 

Quinoa Pasta 

Quinoa pasta is made up of the ancient grain quinoa and can be found in your grocery store. Check the label to make sure there aren't a lot of processed ingredients in the quinoa pasta you choose to buy. These pasta noodles are pretty hearty but they are lower in carbs and calories than traditional pasta. Try boiling a batch and topping with your favorite pasta sauce. 

Spaghetti Squash

If prepared right, you really can't tell the difference between spaghetti squash and regular al dente spaghetti. Spaghetti squash is very easy to cook in the oven and can provide an entire meal for four people. If you love pasta but can't seem to give it up, try spaghetti squash as a comparable (but low-calorie!) substitute. 


More Recipes and Tips from "The Dish" 

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Healthy Carbs to Eat for Weight Loss

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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