Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
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September 19, 2023
Rice and pasta are staple ingredients in many of the world's finest cuisines. They are delicious and versatile and both foods are popular and are commonly eaten throughout the world. While rice and pasta do have nutritional value as staple foods, both are heavy in carbohydrates, which many people are looking to reduce in their diets.
In particular, white varieties of rice and pasta are composed mainly of simple carbs, which provide less satiety than complex carbs. This is especially bad for those who are trying to lose weight. Does that mean you have to cut two of your favorite foods entirely out of your diet? Not at all. There are excellent low-carb rice alternatives as well as many pasta replacements.
Rice is a grain that is tasty on its own but can also be used in a stir-fry, soups, and with other meals. It's a satisfying component of any meal but for people who are trying to drop a few pounds, there are rice replacements.
Serving: 1/2 cup
Calories: 13
Carbs: 1.5 grams
Cauliflower rice is a favorite of many people looking to cut down on carbs and calories. Cauliflower can be put through a ricer, or pulsed in a food processor, which breaks it up into small pieces similar to grains of rice. It can be used in place of rice in just about any dish. It's lower in calories and has 18 times fewer carbs than rice.
Serving: 1/2 cup
Calories: 15
Carbs: 5 grams
Broccoli Rice can be a fun and different way to add some more broccoli to your meal if you are sick of eating plain steamed broccoli. Like cauliflower, broccoli can be riced and in terms of health benefits it is one of the best rice alternatives. The color and flavor makes it feel a lot less perfect of a rice substitute than cauliflower rice, but, if you are open to switching things up, it can be great. It has far fewer carbs than rice and is also loaded with Vitamin C, an important antioxidant for good health.
Serving: 3 ounces
Calories: 0
Carbs: 3 grams
Shirataki can serve as a substitute for either pasta (in the form of shirataki noodles) or rice (in smaller rice-shaped pieces called shirataki rice). Shirataki is a Japanese noodle made from konjac root. They are composed almost entirely of just water and fiber (97% and 3%, respectively). Because it has fewer than five calories per serving, it can legally be listed as zero and will often show up that way on nutrition labels. However, beware that shirataki can be very bland on its own, so it works best with sauces or seasonings to flavor it.
Serving: 1/2 cup
Calories: 6
Carbs: 1.3 grams
Like rice, cabbage has a mild flavor and blends well with other foods. It has far fewer calories and carbs than rice, making it an excellent choice for those who are dieting. It can easily be chopped into small pieces and blanched to mimic the shape of grains of rice. Like broccoli rice, this will taste quite a bit different than eating real rice, but it can work as a similar side dish in place of rice.
Pasta is the cornerstone of Italian cuisine and many kinds of noodles are used in other styles of cooking. Pasta is very high in carbohydrates but fortunately, just as there are low-carb rice substitutes, you can use alternatives for pasta and cut your carbs.
Serving: 3.5 ounces
Calories: 42
Carbs: 6.5 grams
Its name alone tells you that spaghetti squash works as a pasta substitute. It's a great way to make your spaghetti healthier by substituting pasta for a vegetable (or fruit, if you’d prefer to call it that). Once cooked, you can use a fork to pull it into strands that can be served with your favorite sauce. It's delicious and has only 20% of the carbs that the same serving of pasta has. It is also much lower in calories.
Serving: 3.5 ounces
Calories: 18
Carbs: 6 grams
Cabbage can be cut into noodle shapes and makes just as good a substitute for pasta as it does for rice. It won’t have the same texture or taste as pasta, but it still works great as a vehicle for delicious sauces. Serve it with a pesto or red sauce. A serving has just six grams of carbs, making it ideal for losing weight, or trying to cut down on carbs for other reasons.
Serving 1 cup
Calories: 19
Carbs: 3.5 grams
Thanks to a handy little device called the spiralizer, many vegetables can be cut into noodle shapes and used in place of pasta in your favorite dishes. One of the best is zucchini. It has a noodle-like texture, a neutral taste that pairs well with sauces, and its caloric and carb content is far less than pasta.
Serving: 1 cup
Calories: 94
Carbs: 7.2 grams
Similar to zucchinis, cucumbers have a mild flavor that won't interfere with any of the sauces you love to put on pasta. They come through the spiralizer with flying colors, making thin strands much like spaghetti. Though they have more calories than zucchini, cucumbers are very low in carbs making them a fine choice for cutting into noodles.
Serving: 1/2 cup
Calories: 37
Carbs: 8.5 grams
Another candidate for the spiralizer is beets. They do have a strong flavor, which means they probably won’t work with every type of sauce, but if you find one that you like, they can be another great option. Low in calories and carbs and high in nutrition, beet lovers will be doing themselves a favor by trying this alternative.
Serving: 1 cup
Calories: 20
Carbs: 4.8 grams
Eggplant is a common Italian ingredient and eggplant parmigiana is a delicious dish. You can also use slices of eggplant in place of noodles to make lasagna. You get all the flavor, texture, and satisfaction of a traditional lasagna with far fewer calories and carbs.
People who are losing weight or are diabetic have to lower their carb intake. Thanks to rice alternatives and pasta substitutes, they can still eat their favorite meals without getting an excessive amount of carbohydrates. If you’re looking for a way to plan and track the carbs (and other macros) in your diet, check out our free meal planning app.
