The traditional pasta salad contains high carbohydrate ingredients, including the pasta itself. Such high carbohydrate ingredients turn into sugar once digested and cause a spike in insulin, a harmful effect for low-carb dieters and diabetics, according to Harvard University's School of Public Health. Find healthier alternatives to the typical pasta salad by preparing a lower carb side dish.
Significance
Pasta, typically considered a high-carb ingredient and banned from low-carb diets, turns pasta-lovers away from low-carb diets and lifestyles. With some low-carb pasta and pasta alternatives on the market, pasta lovers may still have the option to enjoy pasta salad.
Ingredients
Typical vegetables in pasta salad recipes include broccoli, mushrooms, peppers and tomatoes; use a variety of vegetables, but avoid starchy vegetables such as potatoes. For the pasta, use a low-carb variety. Other pasta alternatives include tofu noodles, low-carb asian noodles and shirataki noodles. Other ingredients typically used in a pasta salad -- and low in carbs -- include olives, cheese, olive oil, garlic, eggs, chicken, ground beef, salmon, mayonnaise, mustard, sour cream and a variety of seasonings.
Preparation
Low-carb pasta salad preparation primarily involves cooking the low-carb pasta according to the package directions. Rinse the pasta under cool water when done. Drain. Place pasta in a large bowl and combine with your other selected ingredients. Cook meats until done before adding them to pasta salad.
Nutrition
Low-carb pasta salad recipes typically have about 13 g to 15 g of digestible carbohydrates per serving. One serving equals about 200 to 400 calories with 5 g to 11 g of fat and 8 g to 17 g of protein.
Considerations
Low-carb pasta makers claim their product only has about 5 g of digestible carbohydrates due to its manufacturing process. Their pasta's overall carbohydrate level is the same as other pastas, they just claim it's not digestible because of the process, offering a lower glycemic index. To prevent breaking down this protective matrix and increasing the amount of digestible carbs, do not overcook the pasta, reheat on low and refrain from using high acid sauces such as tomato sauce.
When using a low-carb pasta product carefully monitor your blood glucose level if you are diabetic and discuss your diet with your physician.
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