Suggest 11 alternatives for Pasta and Noodles

Pasta has been a favorite food for decades. However, this is a fast food and eating a lot is not good for health. In case you don't want to completely give up on pasta and the scrumptious sauces that come with it, you can try the alternatives below.

1. Spaghetti squash

Spaghetti squash is a great pasta substitute made with a type of squash. Once cooked, its flesh can be separated with a fork into spaghetti-like strings. With 6.5 grams of carbs per 100 grams, spaghetti squash contains only about 20% of the carbs of the same amount of regular pasta. At the same time, this is a food that is very rich in vitamins A, C, E, K and most of the B vitamins.

2. Spiral vegetables

To form the vegetable spiral, we need to use a kitchen appliance to cut the vegetables into long noodle-like strips. Many vegetables can make spirals, but the most common are carrots, radishes, and cucumbers. In addition to being 3x - 10x less carb than pasta, these veggie noodles are also a great source of fiber, vitamins and minerals.

pasta và mỳ — Rau xoắn ốc giúp giảm 3-10 lần lượng carb so với mì ống

Adding more vegetables to your diet can be incredibly beneficial and can reduce your risk of many diseases, including heart disease, diabetes and even certain types of cancer. Eating more vegetables can also help with weight loss.

3. Eggplant Lasagna

Eggplant Lasagna is also known as Indian eggplant. Although classified as a berry, it is often used as a vegetable in family meals. A 100-gram serving of eggplant contains about 9 grams of carbs, which is about 3.5 times fewer carbs than the same amount of pasta. It's also a good source of fiber, vitamins, and minerals — especially vitamin K, thiamine, and manganese.

4. Cabbage Noodles

Few people consider using cabbage as a noodle substitute, but it's a very simple and delicious alternative. This dish only provides about 6 grams of carbs per 100 grams of cabbage - especially little compared to other foods. But amazingly, this amount of cabbage provides 54% of the Recommended Reference Daily Intake (RDI) for vitamin C and 85% of the RDI for vitamin K. Cabbage is also a good source of folate and also provides many other minerals. . You can skillfully cook it so that the cabbage is chewy and crispy, creating a taste like the familiar pasta dish.

Sử dụng bắp cải như một món thay thế mì rất đơn giản và ngon miệng

5. Cauliflower couscous

You might be surprised that cauliflower can be substituted for couscous (a type of noodle that looks like rice). Broccoli is a cruciferous vegetable with many potential health benefits, including a reduced risk of certain cancers. It's low in carbs, rich in fiber, folate, and vitamins C, E and K. Cauliflower contains 4 grams of carbs per 100 grams, 13% more than pasta.

6. Cousiac Celery

Celery is native to the Mediterranean and has a slightly spicy taste. Celery is especially rich in phosphorus, manganese, vitamin C and vitamin B6. Celery has slightly more carbs than cauliflower, at 6 grams per 100 grams of celery. However, it still makes for a healthy alternative to pasta.
To prepare celery, cut vegetables into smaller pieces, then, following the same procedure as for cauliflower, diced in a food processor and saute until tender.

7. Sprouts

Sprouts are also one of the alternatives to pasta dishes. Sprouts can be made from beans, peas, grains, vegetable seeds and other nuts. The nutritional content of the sprout varies according to the type of seed. However, sprouts are usually low in carbs and rich in protein, folate, magnesium, phosphorus, manganese and vitamins C and K.
To replace pasta with sprouts, first soak them in boiled water for a few seconds then take out immediately. Then rinse quickly with cold water. Drain and drizzle with your favorite sauce and enjoy.

Hàm lượng dinh dưỡng trong rau mầm thay đổi theo tùy loại hạt

8. Onion noodles

Onions can be used as an alternative to pasta dishes, but are not very popular. Onions contain 1/3 of the carbs of regular pasta and are rich in fiber, vitamins C, B6, folate, potassium and phosphorus.
Onions are also a great source of antioxidant flavonoids, which provide health benefits, such as lowering blood pressure and improving heart health.

9. Shirataki Noodles

Shirataki noodles are long, white noodles - also known as konjac noodles. They are a popular substitute for pasta dishes because they are low in carbs and low in calories. This dish is rich in glucomannan - a soluble fiber, which means they can absorb water and form a viscous gel in your gut. This slows down digestion and helps you feel fuller for longer.
Soluble fiber feeds your gut bacteria, which then produce short-chain fatty acids (SCFAs), which help reduce inflammation and boost immunity.
Shirataki noodles are easy to prepare. Simply rinse them under hot running water to remove the liquid and warm them up. Then add your favorite sauce.

10. Tofu noodles

Tofu noodles are a variation of traditional shirataki noodles. They are made from a mixture of tofu and glucomannan fiber. You just need to buy tofu products packaged in supermarkets and processed like shirataki noodles. Tofu is rich in protein and beneficial plant compounds, which may protect against certain diseases, such as heart disease, diabetes and some cancers.

11. Seaweed pasta

Seaweed pasta is a novel low-carb alternative to pasta. It simply consists of seaweed that has been harvested, washed and dried. So it will add more flavor of the sea to your dish.
Natural seaweed is low in calories and carbs, but contains a lot of minerals. It is a particularly rich source of vitamin K, folate, magnesium, calcium, iodine and iron. Seaweed provides an average of about 30% of the carb content of pasta.
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Reference source: healthline.com

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Bài viết này được viết cho người đọc tại Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.