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.

About 1 cup of cooked pasta—for most shapes, that's 2 ounces of dry pasta—mixed with vegetables can be a satisfying portion for many people. But even if you eat 2 whole cups of pasta, that's still only about 400 calories (plus 14 g of protein and vitamins and minerals). That's not too shabby for a 2-cup serving.

Protein builds lean muscle, fiber reduces hunger and promotes gut health, and healthy fats enhance satiety. You can make any fat-burning pasta dish by using whole-grain, high-protein noodles, adding lean meats, and replacing fatty dairy products with low-fat cream and cheese.

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.

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.

What are some tips for eating pasta without gaining weight? Some tips for eating pasta without gaining weight include choosing whole grain or legume-based pasta, controlling portion sizes, and incorporating plenty of vegetables and lean proteins into your pasta dishes.

Fresh pasta is lower in carbohydrates and calories per cup after cooking than dry pasta.

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.

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.

Can I eat pasta everyday? ›

It is possible to eat pasta daily and still be healthy. The key to eating pasta every day is to limit your portion size and supplement your pasta bowl with essential nutrients. The recommended portion size is two ounces of dry pasta or one cup of cooked pasta.

Truth is, you can eat pasta and still lose weight. Eating a lot of pasta and white pasta can cause your blood sugars to rise and our body doesn't like it.

Like many foods, rice doesn't have a magical weight loss or weight gain property, but it can be a part of a healthy diet. Too much of anything, even healthy foods, can lead to weight gain. If you follow a low-carbohydrate diet, rice isn't usually included because it's a high-carb food.

For a meal, I typically advise my weight loss clients to keep their portion of cooked pasta to 1 to 1.5 cups (women) and 1.5 to 2 cups (men). The serving size of pasta on nutrition labels is given as a dry weight, so it can be hard to know how much to cook.

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.

Nutrients in Whole-Grain Vs.

Whole-grain pasta is typically high in fiber, manganese, selenium, copper and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta.