Q: I’ve been seeing all the new types of pastas in the grocery aisle. Are those made from chickpea, black beans or soy beans a healthier choice?
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A: When it comes to spaghetti, there are more nutrient-rich options than standard refined flour noodles.
Ones made from beans (like chickpea, black beans or soybeans) have more protein, more fiber and more iron than traditional spaghetti.
Another smart pick? Substitute spaghetti squash for spaghetti. When you cook this yellow, round squash, the inside flesh of the vegetable actually resembles spaghetti noodles. But, it has far more vitamins, minerals and fiber.
Or there are plenty of kitchen gadgets on the market to make your own noodles out of vegetables such as zucchini, carrots, sweet potatoes ― and even beets. No time to DIY it? Most grocery stores now carry veggie noodles in the produce section.
Whatever noodle you choose, just remember that the nutritional value of your dish doesn’t end with the noodle choice.
Choose a healthy fat. Try olive oil or avocado oil, or maybe even some pureed cashews, which can make a nice cream sauce.
Avoid heavy cream-based sauces. Sauces like Alfredo have a lot of unhealthy animal fats. And when choosing a red sauce, look for one with no added sugar. And if it has oil, make sure it’s extra virgin olive oil.
Bump up the veg. Your typical serving size of pasta is somewhere around a half of a cup to a cup. Pump up your bowl with a lot of colorful vegetables, such as roasted eggplant, zucchini, tomatoes and peppers.
And mind your cheese, please! While Parmesan cheese is a nice topping, remember a little bit goes a long way. A tablespoon or less is fine, without adding too much unhealthy fat.
― Functional medicine registered dietitian Lindsay Malone, RD
FAQs
A: When it comes to spaghetti, there are more nutrient-rich options than standard refined flour noodles. Ones made from beans (like chickpea, black beans or soybeans) have more protein, more fiber and more iron than traditional spaghetti.
Is chickpea pasta healthier for you than regular pasta? ›
Chickpeas are an incredibly nutritious legume, offering protein, carbs, fiber, antioxidants, and numerous vitamins and minerals ( 5 ). As such, chickpea pasta provides more protein, fiber, and iron than white or whole wheat pasta (6).
Are black beans and chickpeas healthy? ›
Answer: All three beans, like other legumes, are great choices,supplying protein and dietary fiber as well as a variety ofvitamins and minerals. Black beans are slightly higher in fiberthan the other two choices and provide some extra magnesium, butgarbanzo beans (chickpeas) are a little higher in the B vitaminfolate.
What type of pasta is the healthiest? ›
Whole-wheat pasta
Whole wheat pasta has a nuttier flavor and grainier texture than ordinary pasta, but when covered with sauce, it's just as delicious. Unlike typical pasta, whole-wheat pasta contains all three parts of the grain — the bran, endosperm and germ — which means it's less processed and more nutritious.
Is bean pasta healthier than regular pasta? ›
Compared to traditional pasta, bean/legume-based pastas contain a greater amount of protein and fiber and - bonus: They're also gluten-free! Just make sure you watch your portions. “Bean pastas, like chickpea and edamame, tend to be higher in calories and carbs than traditional pastas,” Thayer said.
Can you eat chickpea pasta every day? ›
Yes! Chickpeas themselves are plant-based powerhouses chock-full of both protein and fiber — up to 8 grams of each per ½ cup serving. Plus, they're a sustainable food source along with other pulses like beans, peas, and lentils.
Is chickpea pasta a highly processed food? ›
Yes, it's processed because chickpeas don't naturally come in pasta form. But it contains very few ingredients, sometimes just chickpeas.
What is the most unhealthiest pasta? ›
15 Of The Unhealthiest Store-Bought Pastas
- Buitoni chicken parmesan ravioli - Buitoni.
- Ronzoni gluten-free penne rigate - Ronzoni.
- Osem Israeli pearl couscous - Osem.
- No Yolks broad noodles - No Yolks.
- Buitoni three cheese tortellini - Buitoni.
- Trader Joe's gluten-free pasta - Trader Joe's.
- Barilla spaghetti pasta - Barilla.
For those people with gut health issues such as Irritable Bowel Syndrome, a serving size over ½ cup of wheat-based pasta introduces fructans which can trigger tummy upsets. Gluten-free, buckwheat or quinoa pasta are likely to contain less fermentable short-chain carbohydrates (FODMAPs).
What is the best pasta to eat when on a diet? ›
In fact, whole wheat or whole grain pasta is the best option for weight loss as whole wheat pasta takes longer to digest than pasta made from refined flour. Slower digestion means blood sugar will rise slowly after consumption, preventing your body from storing excess fat.
Are those made from chickpea, black beans or soy beans a healthier choice? A: When it comes to spaghetti, there are more nutrient-rich options than standard refined flour noodles. Ones made from beans (like chickpea, black beans or soybeans) have more protein, more fiber and more iron than traditional spaghetti.
How healthy is black bean pasta? ›
Black bean noodles are a healthy, gluten-free alternative to regular noodles. Black bean pasta is great for digestion, heart health, and lowering cholesterol levels because it is a natural source of fiber. This pasta has almost eight times the amount of protein and iron as regular pasta.
What's healthier, Lentils or chickpeas? ›
Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats." Lentils have more dietary fiber than Chickpeas. Fiber is a strange nutrient. It doesn't provide calories and doesn't stick around your body.
Do chickpeas have more carbs than pasta? ›
A single cup of pasta contains 43 grams of carbohydrates, whereas a single cup of lentils or chickpeas contains about 35 grams. The amount of carbohydrates in other beans, like pinto or black beans, is similar.
Does chickpea pasta spike sugar? ›
A meta-analysis involving a subset of studies demonstrated that chickpeas were more effective in reducing blood glucose iAUC compared to potatoes and wheat. Chickpeas offer the potential for blood sugar control through low starch digestibility, high fiber, protein, and hormonal effects.
Do chickpeas spike blood sugar? ›
May support blood sugar regulation
Additionally, chickpeas' fiber and protein may help regulate blood sugar levels. That's because fiber slows carb absorption to promote a steady rise in blood sugar levels rather than a spike. Eating protein-rich foods may also help maintain healthy blood sugar levels ( 2 , 17 ).
