1. Look for pastas made with pulse flours.Pulse flours are made from the seeds of legumes, like peas, dry beans, and lentils, and noodles made with them tend to pack more nutrients and protein than regular white pasta. For example, a box of regular white penne from Barilla has about seven grams of protein per serving, but a box of red lentil penne from the same brand packs about 13 grams of protein per serving. (FYI: You should aim for 46 to 56 grams in total per day, depending on your weight and individual needs.) Protein helps fuel your body with energy, so the extra bit can help you ward off that sluggish feeling you may get after eating a big 'ol tub of spaghetti.
2. Get a pasta with a higher fiber count. "There are some low-carb pasta options that are minimal in protein and fiber, which is not a great tradeoff, as most people do not consume enough fiber daily," says Bonci. So, in general, you should get at least six grams of fiber per protein. Though occasionally getting less than that from a pasta isn't the end of the world, it's definitely something to keep in mind when you're out grocery shopping.
3. Aim for a low-carb pasta with a carb count that's within your daily range. Carbs are part of a healthy diet, so Bonci doesn't recommend quitting them completely. In fact, you should make sure to get about half of your calories per day from carbohydrates, according to the CDC. A low-carb pasta can help you practice moderation and stay within that range.
Most low-carb pastas will fall within the 30 to 40 grams range, says Bonci, which is still pretty high up there if you're on keto or a really restrictive diet. Still, compared to white pastas, which have around 40 grams of carbs or higher, low-carb pastas do nix a few grams. If you do want to grab a pasta that has above 40 grams of carbs, Bonci recommends going for one that has at least seven grams of protein per serving, since protein can help curb your appetite and make you feel full.
Another thing to note if you don't want to give up pasta? Portion control. "Standard pasta can fit into a keto diet, but will likely take up most of your daily carbohydrate goal. To get the most bang for your buck, go with a low-carb pasta," says Tamburello.
The vegetable-based varieties are your best bet, says Rosen. "Most keto diets require individuals to stay below 50 grams of carbohydrates per day, but the limit can be as low as 20 grams. If you are following a keto diet, I would suggest looking at pasta alternatives made from heart of palm (like Palmini), spaghetti squash, or zucchini noodles," she adds.
And if you’re interested in net carbs per serving of pasta, subtract fiber and sugar alcohols from the total carb count, notes Tamburello.