Dried pasta is a staple in many kitchens, offering a basis for numerous easy and quick meals. However, not all pastas offer the same health benefits. Some are nutrient-rich, while others may contain additives and refined grains. Here’s a guide on selecting healthier dried pastas for your pantry.
According to dietitian Alison Ellis, selecting whole grain pastas or those made from legumes often provides more fiber, protein, and nutrients like B vitamins and minerals. These pastas support various aspects of health, including gut and heart health, due to their beneficial nutrients. Additionally, legume-based pastas are often gluten-free, making them suitable for those with gluten sensitivities.
On the other hand, pastas made with refined wheat flour generally offer less nutritional value. They often raise blood sugar levels quickly, lacking the sustained energy that whole grain or legume options provide. These can sometimes contain additives whose long-term health effects are not well-studied.
Ellis suggests choosing pastas with at least four grams of fiber and protein per serving. Exploring options with short ingredient lists is advisable, focusing on the main grain or legume component. Some pastas are fortified with extra vitamins and minerals, boosting their nutritional profile.
Here are some top picks for healthy dried pastas:
1. **Whole Wheat Pasta** – Packed with fiber and essential nutrients, it’s a true winner for digestion and blood sugar regulation. Brands like Barilla offer these with a strong nutritional profile.
2. **Chickpea Pasta** – A gluten-free option that’s rich in fiber, protein, and iron. Banza is a great choice to consider.
3. **Fiber-Added Pasta** – For those preferring the taste of white pasta, brands such as Carbe Diem and Fiber Gourmet offer options enriched with fiber.
4. **Lentil Pasta** – High in protein and fiber, lentil pasta has a texture comparable to traditional pasta. Brands like Barilla offer delicious options.
5. **Quinoa Pasta** – Being a complete protein, quinoa offers all essential amino acids. Look for options blended with other grains for optimal texture.
6. **Black Bean Pasta** – Provides a substantial amount of protein and fiber. Brands like Explore Cuisine offer nutrient-rich choices.
When shopping for pasta, keep these recommendations in mind to enhance your diet with healthier choices that don’t compromise on taste and texture.
