It only takes a quick glance down the pasta aisle to see new options on the market. Legume pasta, such as lentil or chickpea pasta, has become very popular; Although options with vegetables have been around for several years now. These options are considered to be packed with protein and fiber and are usually lower in carbs, so they seem pretty healthy. But are they really a better option than traditional wheat-based pasta?
With all the hype about low-carb, grain-free diets, you might assume the answer is yes. But before we say goodbye to your classic spaghetti forever, let's take a deep dive.
Legume pasta vs cereal pasta
Are pastas made from legumes a healthier option than their wheat-based doubles?
This type of pasta is not as new as we think. Noodles made with gluten-free grains, such as rice or quinoa, have been around for years, and experts agree they don't offer much of a nutritional benefit over wheat pasta for most people. Unless you have a medical reason that makes you avoid gluten, of course.
Legume-based pastas are usually gluten-free as well, but nutritionally speaking, they are a very different food. Since they're made from whole chickpeas, lentils, black beans, or other types of legumes, they tend to boast a pretty impressive nutritional profile.
A 100-gram portion of chickpea pasta, for example, has:
- 340 calories
- 6 grams of fat
- 56 grams of carbohydrates
- 23 grams of protein
- 8 grams of fiber
- 35% of your daily iron
The same amount of classic white pasta provides:
- 350 calories
- 2 grams of fat
- 74 grams of carbohydrates
- 12 grams of protein
- 5 grams of fiber
- 17% of your daily iron
Both whole-grain and legume-based pastas provide a significant amount of carbohydrates. However, pasta made with legumes contains more fiber , which can be a good thing. Most of us don't get enough fiber, and it can help keep you feeling full and make it easier to maintain a healthy weight. Furthermore, getting enough fiber may reduce the risk of heart disease, diabetes, and even some types of cancer.
However, this doesn't mean they're always the default choice for athletes. When it comes to refueling for a tough workout or competition, basic white pasta is the best option.
Unlike fiber, most of the carbohydrates in white flour pasta are digestible starch, which can be stored in the muscles as glycogen. White pasta is also less likely to cause gastrointestinal problems and you will have to abandon your training to go to the bathroom.
Even so, legume-based options have a key advantage: their protein content. This extra protein is important for muscle and connective tissue repair, as well as for maintaining a healthy immune system. They're also a good way to get more iron , which can be especially beneficial for vegetarians and vegans.
So, which one should we opt for?
White pasta remains the best option for fueling up before an endurance workout. It digests more quickly, allowing your body to use that energy directly. Furthermore, its low fiber content means it won't increase your risk of gastrointestinal issues. It's also a great choice when you want something easy on your stomach, such as when you're sick with a virus.
But on days when we don't train or eat food for muscle recovery, legume pasta can be a good option, as it provides more vitamins, minerals, protein, and fiber than white pasta. It can even be especially helpful for people who struggle to maintain good iron levels, such as vegetarians or vegans.