For example, lentil pasta is an excellent alternative to regular pasta because it's high in fiber and protein. Lentils are loaded with folate, iron, phosphorus and potassium. Lentil pasta is rich in fiber. Fiber intake helps reduce the risk of developing heart disease, diabetes and stroke.
The healthiest types of pasta include whole wheat pasta, as well as bean and vegetable based noodles. Serve a balanced portion of pasta (¼ of your plate) and go easy on the sauce and cheese.
In terms of carbohydrates, its actual carbohydrate content is not that different than traditional wheat pasta: Lentil pasta has 37 grams of carbohydrates (200 calories) and wheat pasta has 44 grams (210 calories) — slightly less, but not drastic enough for that to be the sole reason to switch, McGiffin said.
Yes, lentil pasta is lower in calories than regular pasta. A 2 oz. serving of cooked whole-wheat pasta contains about 200 calories, while a 2 oz. serving of cooked lentil pasta contains just 140 calories, making it a great choice for those looking to reduce their calorie intake.
Red lentil pasta is made from one simple ingredient – red lentils and they are a great source of natural protein. Not only does it taste similar to regular pasta it contributes important vitamins and nutrients to our diet, for example for just 1 x 80g serving you receive 21 grams of protein.
Red Lentil Pasta
Per 2-ounce serving, it contains 180 calories, 34g of carbs, 13g of protein, and 6g of fiber.
Without the gluten, this pasta can and will get mushy and/or fall apart if overcooked. Remove the pasta from the heat once it's just reached al dente texture, with a slight bite but not too firm or soft.
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.
If you eat fiber-rich lentils regularly, they can cause gas and bloating. If you are sensitive to fermentable oligosaccharides, disaccharides, monosaccharides and polyol (FODMAP) foods, lentils can cause discomfort, as well as bloating and gas in the colon.
Eating more lentils may help people maintain a healthy weight or lose weight. Replacing energy-dense (or high calorie) foods with legumes such as lentils can help people prevent or manage obesity and lose weight. Research suggests that regularly eating lentils may help with the management and prevention of diabetes.
Shirataki 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.
Further, the amino acids contained in red lentils, particularly arginine, can help reduce inflammation by blocking the formation of inflammatory compounds. All of these factors make red lentil pasta a healthy and anti-inflammatory food choice.
Lentil consumption, in particular, consistently lowers acute blood glucose and insulin response when compared to starchy control foods.
Whole wheat pasta is healthier than white pasta, because it's packed with nutrients such as complex carbs, protein, fiber, iron, magnesium, and zinc. On the other hand, white pasta is made of refined carbs, meaning it has been stripped of many nutrients during its processing.
[1] Animal studies have shown that lentils can lower blood pressure, blood cholesterol, and blood glucose. [1,2] Human studies have found that lentils may improve cholesterol levels in people with diabetes and may protect against breast cancer in women.
These foods have been shown to lower cholesterol. Add them to your plate, today! Beans and lentils are sky-high in fiber, a good portion of which is the heart-healthy soluble type. They're also a great low-fat replacement for animal protein, which is often full of saturated fat.
Whole-Wheat Pasta
Instead of being stripped down during the milling process, the flour in whole-wheat pasta is left whole, hence its name.
Whole-grain, wholemeal, or whole-wheat pasta contains more fiber and micronutrients than regular pasta. It is known that whole-grain diets² lower your cholesterol levels and decrease your risk of developing heart disease.
For example, lentil pasta is an excellent alternative to regular pasta because it's high in fiber and protein. Lentils are loaded with folate, iron, phosphorus and potassium. Lentil pasta is rich in fiber. Fiber intake helps reduce the risk of developing heart disease, diabetes and stroke.
Lentils do not require it but can be soaked in order to reduce cooking time by about half. Before cooking, rinse lentils in cold water, pick over to remove debris or shrivelled lentils, then drain.
Bean-Based Pasta Nutrition
Beans, lentils, edamame, and chickpeas can be counted as either vegetables or protein sources. So it's no surprise that pastas made with any one of these are packed with protein.