Don’t be afraid of pasta: While it’s notoriously high in carbohydrates and calories, it can actually become a healthy meal for when you’re trying to lose weight, depending on the type of pasta and the combination of ingredients.
With nutrient-rich ingredients and lean pasta options, which offer more protein, fiber and complex carbohydrates, as opposed to lackluster refined carbohydrates and sugars, you can make yourself a quick, simple and delicious pasta dish that’s versatile and perfect for lunch or dinner. as a protein topper that will fill you up, not out.
“This is especially true when combined with balanced ingredients like high-fiber vegetables, heart-healthy fats and satiating protein options,” says a registered dietitian nutritionist. Ginger Hultin, MS, RDN, CSOauthor of Preparation of the anti-inflammatory diet meal And How to eat to defeat disease.
Read on to discover six easy pasta combinations to experiment with in the kitchen, and for more information on how to eat healthy, don’t miss out on eating habits to lose belly fat as you age, dietitians say.
“Cauliflower pasta is really delicious and this vegetable is versatile to prepare and use as a carbohydrate substitute, such as with dumplings and pizza crust,” says Hultin. “Use it as a base just adds extra fiber and another serving of greens, so you can combine it with other salty veggies, like tomato, and add a satiating seasoning like pesto,” she adds.
Also, pesto can be healthy thanks to the use of nuts, such as walnuts, and a little olive oil. It is also a vehicle for adding protein. “When made with nuts and cheese, you’ll get some protein and fat too, so it’s an even more filling and satisfying meal,” says Hultin.
“Black bean paste is richer in both protein and fiber than traditional pasta, and adding grilled chicken or strips of grilled tempeh on the other hand, for a plant-based option, further increases the proteins, “says Hultin.
And drizzling it with healthy olive oil, instead of sweet or calorie-rich dressings, creates a balanced dish that’s perfect for a lunch or dinner that aims for weight loss and improved health. Be sure to add a vegetable like broccoli to this for extra texture and crunch.
A high-protein pasta alternative with excellent texture, chickpea pasta mimics regular pasta quite well, so it’s a good option especially at the start of your weight loss plan, as an easier transition. “Fill it with grilled eggplant and protein-rich salmon for a Mediterranean-inspired dish that also contains omega-3 fats,” he suggests, which helps promote lower inflammation levels, better heart health and disease prevention, as well. to a greater potential for weight loss.
“For even more flavor, add kalamata olives,” he says. Olives also increase healthy fat content and provide some sodium, which may be especially needed if you’re eating this meal as post-workout recovery fuel.
“Edamame is high in protein but also contains unique antioxidants that have proven health benefits, so top your edamame pasta with sliced black olives for heart-healthy fat and add some sauteed spinach for extra fiber and mix the consistency in the pot, “she says. Season the noodles and salad with simple, clean extra virgin olive oil and a pinch of salt and pepper for electrolytes and flavor.
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Wholemeal pasta adds a chewy texture, a healthy dose of essential vitamins and minerals, such as B vitamins, and additional fiber content to improve satiety power and gut health to aid in weight loss efforts. . “Add nice green vegetables like asparagus, lightly steamed, then slice and season with a dollop of goat cheese or a non-dairy alternative for a tasty, protein-rich option,” says Hutlin. Nutritional yeast is a high-protein vegan option.
Keep your zoodles (zucchini noodles) super simple by steaming them lightly so they don’t get too soft and mushy, and then season them with a dressing that has healthy fat, antioxidants, and flavor. Hultin recommends using olive oil and lemon dressing, here.
“This is a perfect ‘pasta’ dish topped with air-fried tofu for a crunchy texture and protein,” says Hultin. “Sprinkle on top of roasted and chopped nuts, such as peanuts, cashews or pistachios, which add healthy, unsaturated nutrients, proteins, texture and fatty acids,” she suggests.