Key Takeaways
- Legume-based pasta is a top choice; made from chickpeas, lentils, black beans, or peas, it offers significantly more fiber, protein, vitamins, and minerals than standard wheat pasta.
- Nutrition labels are important; experts suggest looking for pasta that has at least 5 grams of fiber and 5 grams of protein per serving, along with added nutrients like iron for a more satisfying and balanced meal.
- The flavor and versatility are appealing; chickpea pasta tastes closest to regular pasta, while lentil and black bean varieties bring more earthy notes; all are great in traditional dishes, especially when combined with vegetables and healthy fats.
Dried pasta is a classic pantry staple, serving as a base for various dishes, from delicious Shellfish Spaghetti to vibrant Lemony Linguine with Olives and Feta. Traditional pasta primarily consists of refined carbohydrates, which are a quick energy source. However, a downside is that these refined carbs digest rapidly, often leaving you feeling hungry shortly after eating.
With this in mind, you might be interested in a “healthier” pasta with a wider range of nutrients. To guide you in your search, we consulted three registered dietitians about the healthiest pasta options and what to consider when shopping for pasta.
What to Look for in Dried Pasta
When it comes to pasta, all types can fit into a balanced diet, and there’s nothing wrong with enjoying traditional ones. “The ‘healthiest’ type really depends on your individual goals and needs,” explains registered dietitian Samantha Peterson, MS, RD.
Healthiest Type of Pasta
So, which pasta hits all the right notes? According to the dietitians we spoke to, legume-based pasta stands out as an excellent option.
As the name indicates, legume-based pasta is made from legumes instead of wheat, using ingredients like chickpeas, black beans, and various lentils. Some brands even incorporate peas or edamame. Each legume contributes its unique flavor and nutritional profile, but they’re all rich in fiber and plant-based protein.
For context, legume pasta can have around five times more fiber than traditional white flour pasta. This is significant—“Fiber is basically your gut’s best buddy,” says Moskovitz. “It keeps digestion running smoothly, feeds beneficial bacteria, and can reduce inflammation for a healthy adult.” Fiber also plays a role in balancing blood sugar levels and lowering cholesterol. Plus, it helps you feel full for longer, which can aid in weight management.
On top of that, legume pasta excels in the protein department. It can provide anywhere from 12 to 20 grams, often double what you’d find in regular pasta. “Protein is crucial for tissue repair, muscle strength, and keeping you feeling satisfied,” adds Peterson. It also supports various biological functions, including immune health and hormone regulation.
Additionally, legume pastas offer more essential minerals and vitamins. Many versions contain plant-based iron, which is vital for oxygen transport and energy levels. They also typically supply magnesium, potassium, and folate, all of which contribute to muscle health, blood pressure balance, and DNA synthesis.
Lastly, legume pasta tends to be higher in antioxidants, which can help fend off inflammation and protect against chronic diseases like Alzheimer’s and heart issues.
How to Eat Legume-Based Pasta
You can usually substitute legume pasta for regular pasta in your favorite recipes. However, keep in mind that legume pastas might have a heartier, nuttier flavor with a denser texture. Chickpea pasta is the mildest option, while lentil and black bean varieties provide a more earthy taste, creating a more filling dish.
For a well-rounded meal, consider pairing legume pasta with colorful vegetables and a splash of olive oil. The vegetables add not only antioxidants but also vitamin C, which helps your body absorb iron from legumes. The olive oil provides healthy fats that aid in the absorption of fat-soluble nutrients.
That said, you don’t have to completely abandon white pasta or only rely on legume varieties for optimal health. Think of legume pasta as a great way to boost your nutrient intake and satisfy your hunger when the moment calls for it.
