Zucchini noodles are a nutritious pasta alternative (2024)

FAQs

Zucchini noodles are a nutritious pasta alternative? ›

Zucchini is low in fat, sugar, and calories, and high in vitamin C and fiber, making it a great substitute for traditional pasta noodles.

More nutritious: Zucchini has a lot of nutritional value. It is rich in numerous vitamins and minerals. Naturally gluten-free: If you can't eat traditional noodles because of gluten intolerance, zucchini noodles are a delicious and healthy alternative.

Cauliflower. Cauliflower is another versatile, low-carb option when you want grain-free pasta. Like zucchini, you can prepare it in different ways for whatever “pasta” dish you're using it in. For example, you can use a box grater or food processor to grate chunks of cauliflower into “rice”.

Substituting veggie pasta for traditional varieties can indeed provide a health benefit. It may not be as pronounced as swapping out your pasta entirely for a spaghetti squash, but the added benefit of not needing to take the time to prepare vegetables ahead of time is a definite win for pasta.

Whole grain noodles

You should strive to eat more whole grains and fewer refined grains. At least half of the grains you eat each day should be whole grains according to the USDA. Whole grain noodles are high in fiber, and offer a good source of vitamins and minerals. You can find these in most grocery stores.

Zucchini Noodles (1 cup, sliced) contains 3.5g total carbs, 2.4g net carbs, 0.4g fat, 1.4g protein, and 19 calories.

Whole-Wheat Pasta

Also called whole-grain pasta, this type of pasta keeps the bran, endosperm, and germ of the grain together. It's filled with fiber, vitamins, and minerals. This helps you feel full longer and keeps your blood sugar from spiking. It also has a little over 8 grams of protein per cup cooked.

For those people with gut health issues such as Irritable Bowel Syndrome, a serving size over ½ cup of wheat-based pasta introduces fructans which can trigger tummy upsets. Gluten-free, buckwheat or quinoa pasta are likely to contain less fermentable short-chain carbohydrates (FODMAPs).

Substituting in spiralized vegetables, like zucchini noodles or any of the 25+ other vegetables that you can spiralize is a nutritious, clean-eating friendly way to enjoy a pasta or noodle dish. From zoodles to sweet potato noodles, spiralized veggies are the most pasta-like alternatives!

Zucchini Pasta is lower in carbohydrates (3.361 g), in sodium (9 mg), in sugars (0.581 g), in total fat (0.084 g) and in calories (10 cals). Zucchini Pasta has more protein (1.371 g), more potassium (333 mg) and more dietary fiber (0.013 g).

Does Olive Garden use zucchini noodles? ›

ZOODLES PRIMAVERA

Zucchini noodles tossed in a light basil cream sauce with broccoli, carrots, seasoned tomatoes, roasted red peppers and mushrooms.

While zucchini noodles do not taste exactly like pasta noodles, if you cook them properly (meaning until they are al dente, not mushy), they are surprisingly satisfying.

Zucchini is low in fat, sugar, and calories, and high in vitamin C and fiber, making it a great substitute for traditional pasta noodles. Fiber helps to regulate bowels and maintain good digestive health, and vitamin C acts as an antioxidant to protect cells.

It's Part of a Good Diet

Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish, and poultry. It's a good source of energy and can give you fiber, too, if it's made from whole grain. That can help with stomach problems and may help lower cholesterol.

White pasta tends to be less healthy because it contains fewer nutrients when compared to legumes, including beans and lentils. Although similar in carbohydrate and fat content, legumes are more nutritionally dense and contain more protein, fiber, iron, calcium, and antioxidants than pasta.

Spaghetti contains on average about 200 calories and 42 grams of carbohydrates per serving (2 ounces). However, spaghetti squash contains only 70 calories and around 17 carbohydrates per serving. A serving of spaghetti squash is about 4 ounces, and one spaghetti squash serves four people.

Other names for a zucchini include courgette and baby marrow. There are many health benefits to eating zucchini. Zucchini is high in antioxidants and can improve eye health, digestion, and heart health and lower a person's blood sugar levels.

It is possible for diabetics to enjoy their favorite feel-good foods like pasta (and fries) we simply have to get a little more creative. The foods you eat should taste great, make you happy, and keep your blood sugar stable. Zucchini “zoodles” definitely fit that bill!

One small zucchini made into "zoodles" (zucchini noodles) has 20 calories and 4 grams of carbohydrate.