Best Pasta for Low-Carb Diet

Best Pasta for Low-Carb Diet

by Conlan Foy in Wildgrain Blog

By Lucy Yanckello, Ph.D.

Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

Starting a low-carb diet can make pasta suddenly feel off-limits. The truth is that you don’t have to break up with your favorite pasta dish, you just have to make some simple swaps. You can still enjoy a satisfying meal that fits into your goals without feeling deprived. 

Can you eat pasta on a low-carb diet? Can you eat noodles on a low-carb diet?

Yes, pasta, like Wildgrain Tonnarelli Pasta, can still be included on a low-carb diet, but portion size and type matter. Traditional refined wheat pasta is relatively high in carbohydrates, with about 40-50 grams per cooked cup. This can quickly lead to exceeding daily carb targets on stricter low-carb diets. However, smaller portions or alternative noodle or pasta types that are made from legumes or vegetables can make pasta more compatible with low-carb eating.

What kind of pasta can you eat on a low-carb diet?

Several pasta alternatives offer fewer net carbs and more nutrients than traditional pasta. Chickpea, lentil, and black bean pastas are higher in both protein and fiber, which support satiety and may reduce rapid blood sugar spikes. Vegetable-based noodles such as zucchini spirals, or spaghetti squash are naturally low in carbohydrates, and increase overall vegetable intake. Shirataki noodles are also a good option. Made from konjac root, these noodles are extremely low in digestible carbohydrates and calories, but their texture is softer and slightly different than traditional pasta. 

Is white pasta ok on a low-carb diet? Is whole wheat pasta ok on a low-carb diet?

Although white pasta can still be eaten on a low carb diet, it is the least suitable option. White pasta is low in fiber and digests quickly, which can lead to sharp spikes in blood sugar and less satiety overall. Without sustained fullness, those monitoring carbohydrate intake may have a harder time staying within targets. Whole wheat pasta offers modest improvements because it contains more fiber, which slows digestion and supports gut health. However, the total carbohydrate content remains relatively high so it may be suitable in smaller portions but is not considered to be low-carb.

Is there a way to reduce carbs in pasta? Does cold cooked pasta have less carbs?

While cooking methods cannot remove carbohydrates, preparation of pasta can influence how the body digests them. Cooling cooked pasta allows some of the starch to convert into resistant starch, which behaves more like fiber and is digested more slowly. This can lead to a lower blood sugar spike than with freshly cooked hot pasta.

Is low-carb pasta good for you? Is low-carb pasta better for you?

Low-carb pasta can be a nutritious choice when it is made from whole food ingredients such as legumes or vegetables. These options provide higher amounts of fiber and protein, which promotes fullness and supports overall blood sugar control. Not all low-carb products are created equal. Some pastas are heavily processed and rely on additives or modified starches to mimic the traditional texture of pasta. Be sure to read the ingredient list and prioritize minimally processed options to get the most bang for your buck nutritionally. 

What pasta sauces are ok on a low-carb diet? Can you eat spaghetti sauce on a low-carb diet?

Many pasta sauces naturally fit into a low-carb diet. Tomato-based sauces such as Wildgrain Classic Marinara or traditional spaghetti sauce are generally acceptable, but it is important to check labels for added sugars. Olive oil based sauces, pesto, and cream-based sauces like alfredo are typically lower in carbohydrates because they rely on fats and herbs rather than sugars. These options can enhance flavor while keeping carb counts modest. 

What’s the best pasta to eat on a low-carb diet? What’s the best pasta dish to eat on a low-carb diet?

The best pasta for a low-carb diet is one that aligns with both nutritional needs and personal preference. Legume based pastas often provide a satisfying texture with added protein and fiber, making them a practical substitute. Vegetable noodles are also a good alternative, and are often the lowest carb option. The best pasta dish is one that is balanced, and focuses on vegetables, lean proteins, and healthy fats. For example, lentil pasta with a roasted vegetable and pesto, or zucchini noodles with grilled chicken and olive oil. Both dishes offer flavor and satiety without excessive carbohydrates. 

Where can I buy the best fresh pasta online?

At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include Wildgrain Fresh Cavatappi and Wildgrain Fresh Tonnarelli. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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How to Choose the Best Celiac-Safe Bread: A Buyer’s Guide

How to Choose the Best Celiac-Safe Bread: A Buyer’s Guide

By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.  If you have celiac disease, making sure your food is truly gluten-free can feel overwhelming. Even one accidental slip can make eating stressful. Keep reading to learn how to easily identify celiac-safe foods, so you can feel confident and at ease with your food choices. What foods are safe for celiacs? What foods should celiacs stay away from? Whole foods that are naturally gluten-free are considered safe for those with celiac disease. These include fruits, vegetables, meat and poultry, seafood, and dairy. Foods that contain wheat, rye, barley, and oats should be avoided, as they contain gluten. This includes foods made with white or whole wheat flour, such as cookies, crackers, cakes, and most pasta, which are considered unsafe for those with celiac disease. However, foods that are clearly labeled or certified gluten-free, such as Wildgrain Gluten-Free Bread and Wildgrain Gluten-Free Pasta, are safe to eat when they meet gluten-free standards. How to tell if food is celiac safe? How to tell if food is gluten-free? You can generally tell if food is gluten-free and celiac safe by carefully checking food labels. The first thing to look for is an official “gluten-free” label, which indicates the product meets FDA standards for gluten-free foods (containing less than 20 parts per million (ppm) of gluten). In addition, always scan the ingredients list and avoid wheat, barley, rye, malt, brewer’s yeast, and oats unless the oats are specifically labeled gluten-free. For people with celiac disease, it’s also important to check allergen statements and look for warnings about shared equipment or cross-contamination, as even trace amounts of gluten can trigger symptoms. What to look for on a label if you’re gluten-free? What is the certified gluten-free symbol? If you’re following a gluten-free diet, start by checking the food label for a clear “gluten-free” claim, the allergen statement, and the ingredients list for sources of gluten such as wheat, barley, and rye. You may also see a certified gluten-free symbol on the package, which indicates the product has undergone third-party, independent testing for gluten by an organization such as the Gluten-Free Certification Organization (GFCO). Some certifying bodies use stricter standards than the FDA’s gluten-free definition of less than 20 ppm of gluten. These products are often tested to 10 ppm, offering added assurance for people with celiac disease or gluten sensitivity. Is gluten always listed as gluten on labels? How to find hidden gluten in food labels? Gluten isn’t always listed as “gluten” on an ingredient label. Instead, it’s important to know which ingredients may contain gluten. While gluten itself may not be named explicitly, gluten-containing ingredients will be listed. These can appear under many names, including wheat protein, wheat starch, wheat bran, rye flour, bulgur, matzo, malt, durum wheat, spelt, and brewer’s yeast, among others. “Hidden gluten” can often be identified by scanning food labels for common ingredients that contain, or may contain, gluten. Some ingredients may also contain gluten depending on their source or how they’re processed, such as vegetable protein, natural flavors, artificial flavors, and vegetable starch. Identifying hidden gluten requires becoming familiar with ingredients that are commonly derived from wheat, barley, or other gluten-containing grains. Does food need to be certified gluten-free or made in a dedicated gluten-free facility to be safe for celiacs? Food does not necessarily need to be certified gluten-free or made in a dedicated gluten-free facility to be considered safe for people with celiac disease. These measures provide an additional safeguard for those following a gluten-free diet, but are not strictly necessary for a food to be considered safe. A gluten-free, celiac-safe food can be identified by carefully examining the food’s packaging and ingredient list for sources of gluten. However, certification or dedicated facilities may offer added reassurance for individuals who are highly sensitive to trace amounts of gluten or concerned about cross-contamination during manufacturing. What if the food is not labeled as gluten-free or certified gluten-free? What is the difference between gluten-free and gluten-free certified? Not all gluten-free foods will be labeled as gluten-free or certified gluten-free. This is especially true for naturally gluten-free foods such as fresh vegetables, eggs, and bottled water. Even so, it’s a good habit to double-check ingredient labels for gluten-containing ingredients. Gluten-free labeling is not required; however, the FDA requires that any food labeled as gluten-free contain less than 20 ppm of gluten. Foods labeled as certified gluten-free have undergone third-party testing to verify that they meet gluten-free standards. Should celiacs only eat certified gluten-free? No, people with celiac disease do not need to eat only certified gluten-free foods. For added assurance and peace of mind, some individuals may choose foods that are labeled as gluten-free or certified gluten-free. However, the most important step in selecting celiac-safe foods is carefully reviewing the ingredient label for gluten-containing ingredients. Factors such as individual sensitivity to gluten and concern about cross-contamination may also influence whether someone prefers certified gluten-free foods. Where can I buy the best gluten-free bread and gluten-free pasta online? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for fresh pasta, breads, and pastries. Our gluten-free breads and pastas include Wildgrain Gluten-Free Country Loaf, Wildgrain Gluten-Free Sourdough Loaf, Wildgrain Gluten-Free Fresh Linguine, and Wildgrain Gluten-Free Cheese Tortellini. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.   This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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Ciabatta Bread: Healthy or Unhealthy?

Ciabatta Bread: Healthy or Unhealthy?

By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.  Is ciabatta bread your bread of choice? If so, you may be wondering whether it’s healthy and how it compares to other similar bread options. Keep reading to learn whether ciabatta bread is the right choice for you, and whether you can continue enjoying it while still reaching your health goals. Is ciabatta bread healthy or unhealthy? Ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, can be healthy when it’s made with just a few simple ingredients: flour, water, salt, and yeast. Traditional ciabatta usually uses white (refined) flour, but whole wheat ciabatta versions offer more nutrients and health benefits. Enjoy it with protein, healthy fats, or veggies to make ciabatta bread a satisfying part of a balanced and nutritious meal. Is ciabatta bread healthier than regular bread? Is ciabatta healthier than white bread? Ciabatta bread can be a healthier choice than many processed white or “regular” breads. Made from just a few simple ingredients, traditional ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, undergoes a longer fermentation process, which can increase its nutrient content and make it easier to digest compared to many other breads. That said, store-bought or highly processed ciabatta bread may not provide the same health benefits as bakery-quality ciabatta bread. Is ciabatta bread gut-friendly? Is ciabatta bread gluten-free? Ciabatta bread can be gut-friendly when it’s made traditionally. Traditional ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, undergoes a slow, natural fermentation that acts like a pre-digestion, breaking down complex starches into simpler components and making ciabatta bread easier to digest. While this can be gentler on the stomach, ciabatta bread is not gluten-free. However, gluten-free ciabatta can be made using alternative flours like rice or corn flour. Which is better for you, ciabatta bread or sourdough bread or baguette bread? Sourdough bread, like Widgrain Sourdough Loaf, is generally considered a healthier option compared to ciabatta bread and baguette bread. Since sourdough bread undergoes a long, natural fermentation process, it is often easier to digest and tends to have a lower glycemic index than other bread types. This fermentation also helps break down compounds like phytic acid, which can interfere with mineral absorption. As a result, nutrients such as iron, magnesium, and zinc are more easily absorbed by the body, making sourdough bread a more nutritious choice. Ciabatta bread and baguette bread have very similar nutritional profiles, as both are typically made with refined flour and shorter fermentation times. Ciabatta bread is often considered slightly better due to its longer fermentation and the frequent addition of olive oil, which can contribute small amounts of healthy fats. That said, neither offers the same digestive or nutrient-absorption benefits as sourdough. Which is better for you, ciabatta bread or focaccia? Whether ciabatta bread or focaccia bread is the better choice depends on what you’re prioritizing. Both ciabatta bread and focaccia bread typically contain about 130-150 calories and 20-30 grams of carbohydrates per serving. Focaccia bread has a higher fat content because of the olive oil used in its preparation, with about 4.5 grams of fat per serving compared to roughly 0.5 grams in ciabatta bread. If you’re looking for a bread with fewer calories and less fat, ciabatta bread may be the better option. However, if you’re comfortable with the added healthy fats from olive oil and want a more filling bread, focaccia bread can be a good choice. Is ciabatta bread ok for diabetics? Can diabetics eat ciabatta bread? White ciabatta bread is typically not recommended for people with diabetes, as it has a high glycemic index and can cause blood sugar spikes. That said, ciabatta like Wildgrain’s Slow-Fermented Ciabatta may still be able to be enjoyed in moderation. Choosing whole grain or whole wheat ciabatta, or keeping portions small when opting for white ciabatta, can help reduce its impact on blood sugar levels and be a safer option for diabetics. What is the difference between ciabatta vs panini?  Ciabatta is a type of bread known for its thin, crispy crust and light, airy interior. A panini, on the other hand, refers to a grilled Italian sandwich that is pressed flat, so the outside becomes crisp while the inside of the sandwich stays warm. Ciabatta bread like Wildgrain’s Slow-Fermented Ciabatta is a popular choice as a bread to use for panini sandwiches, but other breads like focaccia bread or baguette bread are also commonly used. Can you eat ciabatta bread every day and still lose weight? Can you eat ciabatta bread every day and still be healthy? Yes, you can enjoy ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, every day and still lose weight or maintain good health, as long as it is eaten in moderation and as part of a balanced diet. Weight loss and overall health depend on total calorie intake and the quality of your overall eating pattern, rather than whether you eat ciabatta alone. Choosing reasonable portions, pairing ciabatta bread with protein, fiber-rich foods, and healthy fats, and opting for whole wheat ciabatta bread when possible can allow you to eat it daily while supporting long-term health and weight goals. Where can I buy the best fresh ciabatta bread online? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular breads include Wildgrain Slow-Fermented Ciabatta Sandwich Rolls, Wildgrain Grain Sourdough Loaf, and Wildgrain Sourdough Whole Wheat Loaf. Learn more about Wildgrain and our artisanal baking and cooking methods for delicious breads and more. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.   This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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Best Bread for Low-Carb Diet

Best Bread for Low-Carb Diet

By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. When starting a low-carb diet, bread seems to rise to the top of the ‘foods to avoid’ list. But the good news is that bread does not have to disappear entirely. Choosing the right types, portions, and ingredients can help you enjoy it while still meeting your nutritional goals.  What is considered a low-carb diet? What foods can I eat on a low-carb diet? A low-carb diet generally limits carbohydrate intake to somewhere between 50 and 130 grams per day, depending on the plan and individual needs. These diets may be beneficial for people with diabetes or people who need to lose weight for medical reasons, but may not be suitable for everyone. Common low-carb foods include lean proteins like chicken, fish, eggs, and tofu, along with vegetables, nuts, seeds, and healthy fats such as olive oil or avocado. Fruits, grains, and breads are usually eaten in smaller portions, or replaced with higher-fiber alternatives. The focus is less about elimination, and more about choosing foods that provide steady energy instead of spiking blood sugar.  Are low-carb diets healthier? Is a low-carb diet good for you? Low-carb diets can offer benefits for certain people, particularly those managing blood sugar, or working towards weight loss. Reducing refined carbohydrates may help improve insulin sensitivity and decrease hunger for some individuals. Many people also find that they feel fuller longer when meals are higher in protein and fat. However it is still important to consider the structure of the diet. A low-carb plan built around vegetables, legumes, and whole foods is very different from one heavy in processed products. The quality of what you are eating is more important than simply cutting carbs.  Who should eat a low-carb diet? Who should not go on a low-carb diet? Low-carb eating may be helpful for people with pre-diabetes, type 2 diabetes, or those looking to manage weight under medical guidance. For these groups, lowering carbs will help improve energy and appetite control. However, this diet type is not ideal for everyone. Athletes with high endurance demands, pregnant individuals, or those with certain medical conditions can require more carbohydrates. Anyone considering a major dietary change should consult a healthcare professional, such as a dietitian, to ensure it meets their needs.  What are the negatives of a low-carb diet? While many people see benefits, low-carb diets can have drawbacks. Some individuals experience fatigue, headaches, or irritability when first reducing carbohydrates. These symptoms often improve, but can be uncomfortable initially. There is also the risk of missing key nutrients if whole grains, fruits, and fiber-rich foods are removed without thoughtful replacements. Relying on over-processed low-carb products can lead to imbalanced nutrition. A well-planned approach is essential to avoid these pitfalls, which is why it is vital to consult a healthcare professional before starting a low-carb diet. What type of bread is lowest in carbs? Can you eat bread on a low-carb diet? Bread can still fit into a low-carb diet if you opt for varieties designed to be lower in carbohydrates. Breads made with almond flour, coconut flour, or seed blends tend to have fewer net carbs and more fiber than traditional wheat based loves. These ingredients help slow digestion and aid in satiety with smaller portions than that of wheat based breads. Additionally, some traditional breads offer thin-sliced or light alternatives that reduce total carbs per slice simply through portion control.  Is sourdough bread low-carb? Can you eat sourdough bread on a low-carb diet? Sourdough bread, like Wildgrain Plain Sourdough Loaf,  is not technically low-carb, but it does have some unique characteristics. The natural fermentation process breaks down part of the starch and may slightly reduce the bread's glycemic impact compared with standard white bread. This can lead to a slower rise in blood sugar. However, the total carbohydrate content of sourdough bread remains similar to other wheat breads. Sourdough can fit into a low-carb plan in moderation, especially if slices are kept thin or paired with healthy fats and protein. It is a better choice than refined white bread, but not a true low-carb option.  Is whole wheat bread low-carb? Can you eat whole wheat bread on a low-carb diet? Whole wheat bread, like Wiildgrain Sourdough Whole Wheat Loaf,  contains more fiber, vitamins, and minerals than white bread because it uses the entire grain. However, it is not considered low-carb by definition. Added fiber slows digestion and may help with blood sugar control and feelings of satiety, so overall it is generally considered a smarter choice than white bread. Still, whole wheat bread has roughly the same overall carbohydrate count as white bread, so for strict low-carb diets it may not fit into daily targets.  Is whole grain bread low-carb? Can you eat whole grain bread on a low-carb diet? Whole grain bread, like whole wheat, focuses on retaining the grain's natural components. This provides more fiber and nutrients compared with refined bread, and supports better digestion, heart health, and blood sugar control. However, whole grain bread still contains a substantial amount of carbohydrates so it is better described as nutrient dense rather than low carb.  Is gluten-free bread low-carb? Is gluten-free bread or low-carb bread better for weight loss? Gluten-free bread, like Wildgrain Gluten-Free Breads,  is often misunderstood as lower in carbs, but this is usually not the case. Many gluten-free loaves are made from rice flour, potato starch, or tapioca which often make it higher in carbohydrates and lower in fiber than traditional bread. Gluten-free bread is designed to avoid gluten, not reduce carbohydrates.  What is the best bread to eat on a low-carb diet? What is the best low-carb bread? The best bread for a low-carb diet is one that combines fewer net carbs with simple whole-food ingredients. Look for breads made with nut flours or seeds, as these often strike a balance by providing fiber and healthy fats while keeping carbohydrates lower. These options are still satisfying without spiking blood sugar as quickly as traditional wheat based breads. Ultimately, the best choice is one that you enjoy and can eat consistently. With thoughtful choices, bread can remain part of your healthy lower-carb lifestyle.  Where can I buy the best fresh bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include Wildgrain Sourdough Whole Wheat, Wildgrain Sourdough 7-Grain Bread, Wildgrain Slow Fermented 3-Seed Bread, and Wildgrain Sourdough Rye Bread. Learn more about Wildgrain and our artisanal baking and cooking methods.  About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Learn more
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