The Great Pasta Exchange

As food companies are getting hip to consumers’ desires for healthier options, I think we can officially declare, gone are the days of deprivation!

 

I personally believe that the secret to eating a better-for-you diet without feeling deprived is to exchange your favorite comfort foods for healthier versions, what I like to call, the great exchange. There’s no reason that ‘healthy’ has to feel like a punishment. This is how I gave up sugar, ice-cream, and my favorite: pasta. 

 

 

Throughout my teens, college years and the first half of my twenties, white pasta in large quantities was my ultimate dinner of choice. I would eat it every night, sometimes in two full servings. So when I discovered I had a problem with sugar, and that white pasta was included in that category (especially in the portion-size that I was consuming), I was at a loss. For a while I tried whole wheat pasta, whole grain spelt pasta, and other healthier wheat options, but to me, they just didn’t taste good, and were too gritty. Then a great thing happened… the gluten-free craze hit, and all of a sudden other options started popping up.

 

For those of you out there who can’t imagine reducing your pasta intake, you might want to know the reasons why this would be a good idea in the first place.

• Numero uno, it spikes your blood sugar too high. While a very small amount of white pasta could be ok, I don’t know anyone who eats a small amount. Pasta portions in the U.S. are huge! That means a whole lot of refined carbs at one time, more than your body needs or can handle, causing it to convert the extra sugars to fat, and often resulting in a sugar crash.
• There aren’t many nutritional benefits to pasta, which explains why, in my pasta heyday, an hour after eating my first plate of pasta, I was hungry for another. Which of course exacerbates the portion problem.
• White flour can be inflammatory for your gut and acidic for your body overall. Gluten-intolerance aside, pasta can cause bloating, heaviness, inflammation, and contributes to weight-gain.

 

Considering the above reasons, I’d like to introduce you to my favorite pasta exchanges. Of course, simply eating a whole grain instead, like quinoa or brown rice, would be the best option, but I like to deal in reality, and if you’re hooked on pasta like I was, then you’ll probably need an equal exchange. Without further ado…

 

My Favorite Pasta Exchanges:

 

1. 1. 1. Zucchini Noodles: The first time I had zucchini noodles, they tasted so good, I truly couldn’t believe they were made from just zucchini. You can buy already spiralized zucchini noodles at stores like Whole Foods, or you can get a spiralizer, and make your own. Either eat the noodles raw, lightly sauté them, or simmer in a broth or water for a very short amount of time (you don’t want the noodles to get soggy). Then, eat as you would regular pasta. This option is lighter and less filling of course than regular pasta, so you may want to add a nice protein in the sauce.

       

      2. Quinoa Pasta: Quinoa is technically a seed, and contains all the essential amino acids, meaning it has a full protein profile. Also gluten-free, quinoa pasta is one of the lower glycemic options, and is quite tasty.

       

      3. Brown Rice Pasta: In all my pasta experimentation, I’ve concluded that a good brown rice pasta tastes the most similar to traditional white pasta. It’s the easiest exchange for kids, and comes in any shape and size you want: linguine, macaroni, shells, lasagna strips, etc. My favorite brand is Tinkyada, found at most health food stores, but almost every store carries a brown rice pasta nowadays, so give it a shot! It’s gluten-free for those with a gluten intolerance, and it’s much less inflammatory for digestion and less acidic overall. But make sure the brown rice pasta you choose is whole grain, which is what makes it a less sugary choice, and keep your portions reasonable.

       

      4. Kelp Noodles: Great for summer, kelp noodles are light and work well in something like a thai noodle salad, or mixed with pesto, cherry tomatoes and kalamata olives. Since it’s also less filling than regular pasta, think of it like a salad, and maybe add a nice protein on top, like tempeh or salmon. Kelp noodles taste best when soaked first in water with lemon juice, then strained and mixed with your favorite toppings.

       

      5. Lentil Pasta (late addition): When this article was first posted, lentil pasta had not yet made a splash, but since then, it has become one of the most popular alternative pastas on the shelves, and my personal favorite, especially the red lentil variety. Lentil pasta has one ingredient: lentil flour. That’s it! And yet somehow, it looks and tastes like the real deal. The best thing about it is the approximate 21 grams of protein per serving (depending on the brand), making it not just a better carb alternative, but a satisfying and fulfilling meal in and of itself. I usually mix it with a no-sugar pasta sauce and baby spinach.

 

There are plenty of other options to try out too, like mung bean pasta, or spaghetti squash. You can experiment and find your own favorite exchanges. Let me know what you come up with!

 

Bonus Tips:

• No matter what pasta you choose, cook it slightly el dente to lower the glycemic index.
• With all pasta, keep your portions on the smaller side. This will lower the glycemic load.

 

Once you find an exchange you like, you’ll have improved your diet with very little effort, and no deprivation.

 

Mangia!