Life without traditional, high-carb pasta doesn't have to mean life without lasagna or spaghetti dishes. You can cut carbohydrates -- and even calories -- with several pasta alternatives. A 100-g serving of traditional pasta has approximately 130 calories and 25 g of carbohydrates; alternatives can weigh in much lower in both areas. Be wary of impostors, however, that might seem like they are lower in carbs, but are actually not.
Shirataki Noodles
An incredibly low-calorie and low-carb alternative to traditional pasta is Shirataki noodles. These Japanese noodles, sold in Asian and specialty markets, come in several varieties including white, brown and tofu. Yam flour is what keeps the carb count low, and the white and brown varieties don't have many other ingredients. White Shirataki noodles contain yam flour, water and hydrated lime, while the brown noodles contain yam flour, water, hydrated lime and seaweed powder. White noodles have no calories and no carbohydrates, while a 4-oz. serving of the brown noodles has 20 calories and 8 g of carbohydrates. A 4-oz. serving of tofu Shirataki noodles has 20 calories and 3 g of carbohydrates.
Vegetables
Certain vegetables can replace pasta. Substitute eggplant for lasagna noodles for a low-carb lasagna dish. A 100-g serving of eggplant has 35 calories and 9 g of carbohydrates. Zucchini and spaghetti squash are two more pasta substitution options. A 100-g serving of unpeeled zucchini has 15 calories and 3 g of carbohydrates. A 100-g serving of spaghetti squash has 27 calories and 6 g of carbohydrates.
Impostors
Pastas made from vegetables might seem like they'd be lower in carbohydrates and calories than their traditional counterpart, but that's not always the case. Corn pasta and spinach pasta, for instance, weigh in with the same amount of carbohydrates -- or even a few grams more. A 100-g serving of corn pasta has 126 calories and 28 g of carbohydrates. A 100-g serving of spinach pasta has 130 calories and 25 g of carbohydrates.
Considerations
You'll be getting lower carbs with your pasta alternatives, but you'll also be getting a slightly different texture and taste -- or lack thereof. Shirataki noodles have no taste and are best as part of a dish that contains a flavorful sauce. Cooking times will vary for the vegetable pasta versions, depending on their thickness and the cooking method, but they generally need less cooking time than traditional pasta. Cut the eggplant into slabs to mimic lasagna noodles and the zucchini lengthwise into ribbons to create spaghetti noodles.
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