Easy 10-Minute Hearts of Palm Pasta (Low-Carb Recipe) (2024)

FAQs

Is hearts of palm low carb? ›

Yes. Hearts of palm are a suitable pasta substitute for people eating a keto diet, Geiger says, because they're super low in carbs. A typical serving size of this keto-friendly pasta alternative (about ½ cup or three to four ounces) has only four grams of carbs, including one to two grams of fiber.

Hearts of Palm Pasta Nutrition

One serving of hearts of palm pasta has 20 calories, 4 grams of carbs, and about 1 gram of protein.

Hearts of palm pasta is made from strands of fiber-rich palm tree trunks. It only contains four grams of carbs per serving—perfect for a type 2 diabetes diet! Hearts of palm pasta provides all the deliciousness of a pasta dish without blood sugar spikes after eating. It's also gluten-free.

What type of pasta is lowest in carbs? "Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free.

Along with its cardiovascular benefits, the fiber in hearts of palm can also help keep your blood sugar levels down. Non-starchy vegetables play a key role in the management of certain diseases such as diabetes.

They lower blood sugar

The palm heart is a food that helps lower blood sugar, which is key for healthy metabolism, and can help regulate insulin (meaning pre-diabetics and diabetics should eat more of it).

Hearts of palm is a suitable pasta substitute for people eating a keto or gluten-free diet, because they're super low in carbs and free of wheat gluten.

Half a cup of canned palm hearts contains 311 milligrams of sodium, which may not seem like a lot but covers 13% of your daily value of sodium. Because too much sodium in your diet can lead to issues such as hypertension (high blood pressure), you should be sure to read the label if you consume canned heart of palm.

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Hearts are palm isn't known as a common allergen, but food allergies can sometimes occur with unexpected foods. 10 Possible symptoms include hives, shortness of breath, dizziness, weak pulse, or trouble swallowing. If you suspect an allergy to hearts of palm, see an allergist for testing and evaluation.

Which pasta does not spike blood sugar? ›

Pasta made from whole grains is less likely to cause spikes in blood sugar, making this kind of pasta ideal for diabetics. Complex carbohydrates, such as whole grains, are also more nutritionally dense than refined carbohydrates, containing essential nutrients like fiber, vitamins, and minerals.

Whole wheat pasta tastes much like white pasta cooked al dente. It is slightly lower in carbs than regular pasta. More importantly, a 1/3-cup serving of cooked whole wheat pasta has three times the fiber, making it a better option for blood sugar control.

Shirataki noodles (konjac noodles) and tofu shirataki noodles. If you're counting carbs and craving pasta, these are your best bet. Shirataki noodles are a traditional Japanese product made from a fiber called glucomannan, which is produced from konjac, an Asian root vegetable.

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A typical 2-ounce (60-gram) serving of this vegetable provides around 2 grams of carbs. As the keto diet generally restricts carb intake to 50 grams per day, an average helping of heart of palm would only comprise 4% of your daily carb allowance ( 16 ).

Hearts of palm, canned (0.5 cup) contains 3.4g total carbs, 1.6g net carbs, 0.5g fat, 1.8g protein, and 20 calories.

While it is one of the few vegetables with high protein content, heart of palm may not have enough protein to meet a person's dietary needs. A person may need to add other protein sources to their diet.

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