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These 4 PASTA Alternatives are Low Carb, Healthy and DELICIOUS - Thomas DeLauer
Spaghetti Squash
~40 calories per cup, 10g of carbs, 2g of soluble fiber
Spaghetti squash has a low glycemic index - compared to butternut squash, which has a relatively moderate GI of 51, spaghetti squash has a GI of less than 20
Study - Korean Journal of Food Science and Technology
Squash flavonoid extracts “significantly inhibited human cancer cell growth (by 60.6-87.9% in HCT116 colon cancer cells and by 73.4-86.4% in H1299 lung cancer cells at the concentrations of 37.5, 75, and 150 μg/mL)”
This study also noted that squash contains gallic acid and quercetin
Zoodles (Zucchini Noodles)
30-40 calories per cup, 5 net g of carbs
- Magnesium & Potassium
- Pectin
- Choline
Natural Heaven
1 cup = 8g of carbs, 4g of fiber (50kcals)
Heart of palm is a white vegetable obtained from the center of specific varieties of palm trees
Heart of palm is a plentiful source of several minerals, including potassium, copper, phosphorus, and zinc
Chlorogenic Acid
A study published in The Journal of Agricultural and Food Chemistry looking at the antioxidant composition of palm hearts found that they contain chlorogenic acid, which is typically found in coffee
Chlorogenic acid primarily exerts its effects by inhibiting the enzyme alpha-glucosidase, which is responsible for breaking down carbohydrates. By doing so, it reduces the uptake of carbohydrates and glucose during digestion
Shirataki Noodles
Shirataki noodles originated in Japan and are made from the Konjac root
Glucomannan & Ghrelin - Study
A study published in Diabetes Research and Clinical Practice found that supplementation with glucomannan can actually reduce levels of ghrelin
Bonus: Seaweed Noodles (Kelp Noodles)
Per serving (cup), they typically have 1g of carbs, 1 gram of fiber
Iodine
Kelp is considered a top source of iodine
Fucoidan
Kelp also contains an antioxidant called fucoidan, which is used to reduce inflammation caused by immune cells in the brain
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