10 ways to eat pasta without getting fat

Pasta is our go-to weeknight dinner because it’s so easy. Dinner that comes together in less than 15 minutes – where do we sign up? But eating pasta every day can have its drawbacks, namely weight gain.

It is not that pasta is inherently a fat-forming food; it is mostly that we eat too much of it. Did you know that the recommended serving size for pasta is only 2 ounces? According to the National Pasta Association (yes, that’s a real thing), Americans eat an average of 9 ounces of pasta a day. That’s almost five times the recommended serving size!

The thing is, pasta consumed as part of a balanced diet can actually fit into your life without causing weight gain. We said it: it is possible to eat this Italian staple and still maintain a trim figure. For carb lovers, hearing that news feels a bit like winning the lottery.

Even better, it is not time consuming or difficult to whip up a slim noodle dish, nor does it drastically change the taste. No, this is not a detailed joke; you just have to learn the professional tricks – as we reveal below.

Just use our time-tested tips to whip up tasty, guilt-free pasta dishes and keep throwing those extra pounds. Read on, and for more on how to eat healthy, you will not want to miss these 21 best healthy cooking hacks all the time.

house salad side in bowl

Before you jump in all of the ways you can change the actual pasta portion of your dinner, let’s take a moment to talk about your side dish. While your noodle plate neighbor may not seem important, it can actually greatly alter the slimming effects of your meal. Eating vegetables before a starchy meal like pasta can lower blood sugar levels after the meal and increase satiety according to a Journal of Clinical Biochemistry and Nutrition review. Translation: Eating a side salad with some raw carrots and some of your other favorite vegetables can help stave off hunger after the meal, which can help you consume fewer calories during the day and then help with weight loss. Bonus: Add a tablespoon of dressing to your greens. A little fat can help the body absorb cancer-fighting and heart-healthy nutrients like lycopene and beta-carotene. Just make sure you do not use one of the most toxic salad dressings at grocery stores.

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boiled and seasoned whole wheat pasta in pan

The average American eats 20 pounds of pasta every year – and most of it is the refined white stuff. What’s the problem with that? This type of noodles is almost completely invalid with fiber and protein, two important nutrients for weight loss. To increase the stomach that fills the stomach and the starvation protein in your meal, choose a bean-based noodle like Banza Chickpea Shells (2 oz, 190 calories, 8 g fiber, 14 g protein) or Explore Asian Black Bean Low-Carb Pasta (2 oz 180 calories, 12 g fiber, 25 g protein). Alternatively switch to Ronzoni Healthy Harvest Whole Grain Pasta (2 oz, 180 calories, 5 g fiber, 7 g protein). Eating whole grains can not only fill you more than the refined stuff, but it also lowers blood pressure and reduces the risk of chronic conditions like type 2 diabetes and heart disease.

Zucchini noodles spiraled

Though pasta is technically a food with a low glycemic index (which means it does not increase your blood sugar level as much as other high carb foods like white rice), it is still high in carbs – 70 grams pr. Cup. And of course, it also means that it is high in calories: 352 per. Cup to be exact. Cut your carbs and calories by switching to low carb vegetables. Spiral courgette, carrots or squash to make low-carb, low-calorie spaghetti! This prey is among the 22 ingenious tips for cutting carbs, according to experts.

cold Italian or Greek pasta salad

Turn pasta from a no-no diet into a fat-frying master by simply placing it in the fridge. When you cool down pasta, the temperature drop changes its chemical structure to something called “resistant starch”, which can help decrease your body’s glycemic response (helps you feel full longer). In addition, one Nutrition and metabolism study showed that these resistant starches can promote fat oxidation. Whip a bowl of Italian pasta salad, Greek orzo salad or tuna macaroni salad to reap the benefits. Or just eat your pasta leftovers cold!

vegetable pasta primavera with carrots zucchini pepper peas

In addition to eating a side salad on pasta night, you can also consider adding some vegetables to your pasta dish. Those who eat main courses that contain vegetables eat 350 fewer calories daily than those who eat their products as a side dish, according to researchers at Penn State. The probable cause: Veggies increase the amount of saturating fiber on your plate while also adding bulk. The result: You will probably feel satisfied while consuming fewer calories. Mix spiral zucchini with wholemeal spaghetti or add chopped and sautéed broccoli, Brussels sprouts, peppers, tomatoes and onions to your pen plate. Do you typically add meat to your lasagna? Replace half of it with fresh spinach and slices of yellow squash and mushrooms. The settings are truly endless!

Grate parmesan cheese on pasta with red sauce

Some pasta recipes tell you to mix the cheese right into the pasta along with the sauce. Do not do it. Most of the cheese added before the cooking process probably melts down into the depth of the bowl and becomes almost invisible. As a result, you’ll probably end up adding even more to your part once it’s coated. To make your dinner healthier, sprinkle only the cheese on top of the dish after it’s on your plate. This ensures that you get some cheese in each bite without taking additional “invisible” cheese calories along the way. In addition to cutting down on waist-expanding calories, this tactic eliminates a fair amount of artery-clogging fat without drastically changing the taste.

Red meat sauce beef pen paste

We all love indulgent dishes like spaghetti carbonara and hearty toppers like meat sauce, but they are not exactly waist-friendly. No shocks there! Spaghetti carbonara recipes typically require thick-sliced ​​bacon that carries approx. 70 calories and 6 grams of fat in two slices. By using the same amount of prosciutto instead, you can save 40 calories and 2 grams of heart-damaging fat. While it may not seem like much, the savings can be far more than that depending on your portion size. Plus, every calorie counts when you fight back against bulging. If meat sauce is your favorite, cut calories and fat without changing the taste with two simple steps: First, buy a lean cut beef (that’s the obvious part), then put it after browning the meat in a frying pan in a strain and rinse it with warm tap water – before adding sauces or spices. This helps wash away excess fat that sticks to your dinner, which helps save you time in the gym burning off your meal.

Jarred marinara sauce

When we talk about sauce, many of the canned varieties are full of excess calories, piles of salt and teaspoons of added sugar – not nutrients you want on your plate when you want to lose weight. Making your own simple pasta toppings (by combining fresh tomatoes, garlic, olive oil, basil and black pepper over a hot frying pan) is ideal. But if you have a short time or are not so good at the kitchen, choose one of our favorite bottle varieties. Going with one of these options is sure to keep excess sugar, calories and blood-damaging salt away from your fork. For the best options, do not miss our exclusive report: 40 best and worst pasta sauces.

Avocado sauce herb pesto pasta

Fettuccine alfredo is often referred to as a heart attack on a plate – and with good reason. Cheesecake Factory’s stuffed chicken on the dish carries 2,300 calories and 103 grams of saturated fat. It’s the fat equivalent of 51 Chicken McNuggets! And buying a canned alfredo sauce is not much better. A simple half cup of Newman’s own Alfredo has 180 calories, half a day of saturated fat and more than a third of today’s sodium. Yikes! Next time the urge for something creamy hits, whip up Eat this, it’s not 540-calorie stuffed Alfredo with chicken and vegetables instead. Alternatively, make a creamy sauce by combining avocado, basil, garlic, olive oil, salt, pepper and lemon juice in a food processor. While this sauce is also high in fat, they are the heart-healthy kind that can help lower cholesterol and triglyceride levels. Avocados can also relieve hunger pain and fry stubborn belly fat, which is good news if you are trying to lose weight.

fried chicken with pasta dinner

Do as the Italians do (and not what they do not … 11 Italian foods they do not eat in Italy), and make pasta only a course of your dinner – not the main event. Choosing a whole carb-based meal will just enable you to an inevitable carb breakdown and weight gain. Let’s face it: carbs are just not that stuffy. Well, not in the way we would like; a meal high in carbohydrates can cause your body to retain water and cause bloating and water retention. On the other hand, meals made with filling macros like fiber, healthy fats and proteins will actually curb your hunger and keep you fuller longer. If you frame the pasta night to be a “dinner with a side of the pasta” evening, you set yourself up for diet success. Make sure you pair your pasta with at least one digestive food.

Crushed red pepper flakes

Arrabbiata sauce not only tastes good but can also help you lose weight. What gives the classic pasta tops its superpowers with better body? It is made with red chili pepper that contains a spicy, appetite suppressant compound called capsaicin. The compound also helps increase thermogenesis – the body’s ability to burn food as energy – and keeps your metabolism strong. Whip up a homemade version of the sauce yourself, or pick up a bottle of Cucina Antica Spicy Arrabbiata. Half a cup of stuff has 45 calories, 2 grams of fat and 3 grams of sugar – statistics that shame other sauces with sauces. If it’s too much for your tongue to smother all your noodles in Arrabbiata, try sprinkling red chili pepper flakes on your plate before digging in to reap the benefits. Spicing up your dishes happens to be one of the 55 best ways ever to increase your metabolism.

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