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From fusilli to farfalle, pasta comes in all shapes and sizes and is much more than the base for your sauce and meatballs. Of course, pasta has earned a bad rap in recent years following the “no-carb revolution” that has taken the Western world by storm. However, we would like to change the situation, as the details were published in BMJ Nutrition, Prevention, and Health suggests that higher pasta consumption (a little more than three servings per week) is associated with a lower risk of heart disease and stroke, according to observational data. And, a review study published in Nutrients highlighted that, after evaluating over 30 studies, the medical literature generally does not suggest that pasta intake is directly related to body weight outcomes. Therefore, pasta can be part of a healthy diet. The key is also to eat the healthiest brands of pasta that you enjoy.
Unlike many other refined grains (like donuts and white bread), pasta has a unique protein structure that makes it have a low glycemic index. And many varieties are usually fortified with important nutrients, such as folic acid. But if you’re not a fan of the original white pasta varieties, luckily for you, there are now pasta varieties made from cauliflower, lentils, and other ingredients that give your pasta dish a nutritional boost, like fiber (and at rely on). the ingredients, your pasta may be considered ‘gluten free’).
We’ve rounded up ten of our favorite healthy pastas that run the gamut of textures, flavors, and compositions that we consider to be the “best” on the market. Remember that what you serve with your pasta and how much you eat per serving is just as important as the pasta you choose. Half a cup of pasta is considered a “serving” (about the size of a baseball), and it’s recommended to pair your pasta with “good” fats, vegetables and lean protein instead of high-fat meats (like sausage).
Whether you’re vegan or gluten-free, Keto or simply looking for quality pasta, there’s something here for everyone. Read on, and for something nutritious to go with your new pasta dishes, check out these 5 Pasta Sauces with the Highest Quality Ingredients.
Spaghetti Pasta Rummo
Per 2-ounce serving: 190 calories, 1g fat (0 g saturated fat), 1 mg sodium, 42 g carbs (2 g fiber, 2 g sugar), 6 g protein
Pasta Rummo is proud of its slow crafted pasta. With seven steps culminating in “Bureau Veritas” certification – that is, external validation of strong business practices and product quality – this pasta has a high-end taste.
In addition, this pasta is ideal for absorbing delicious sauces due to its extrusion through a special bronze die. You really can’t go wrong here.
Ancient Harvest Red Lentil Rotini
Per 2-ounce serving: 200 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 37 g carbs (3 g fiber, 1 g sugar), 14 g protein
A high protein pasta option? Join us! Ancient Harvest offers an alternative to the classic rotini with its Red Lentil option which offers 14 grams of protein per serving with 3 grams of fiber.
Made with two ingredients (red lentil flour and organic quinoa flour), you can be confident that you are eating a heart-healthy meal that will keep you full and energized throughout the day.
Banza Chickpea Penne
Per 2-ounce serving: 190 calories, 3 g fat (0 g saturated fat), 20 mg sodium, 35 g carbs (5 g fiber, 1 g sugar), 11 g protein
Protein pasta has become popular around the world, especially for those who follow a plant-based diet and avoid meat-heavy pasta toppings. Banza Penne Pasta is made from chickpeas and comes with 11 grams of protein and 5 grams of fiber, both of which are essential for feeling satiated throughout the day.
Eden Kamut Spirals 100% Whole Grain
Per 1-cup serving: 210 calories, 1.5 g fat (0 g saturated fat), 0 mg sodium, 40 g carbs (6 g fiber, 2 g sugar), 10 g protein
Eden Organic Pasta is made from a special ancient variety of Khorasan (Kamut) wheat, which makes this whole grain pasta naturally sweet and smooth. With a whopping 15% of your daily iron needs in each serving – as well as 20% of your daily magnesium – this pasta is a great one-ingredient addition to your dinner that will leave you guessing instead. you full and happy.
Seapoint Farms Organic Edamame Spaghetti
Per 2-ounce serving: 200 calories, 3 g fat (0.5 g saturated fat), 0 mg sodium, 21 g carbs (12 g fiber, 3 g sugar), 24 g protein
This was a new one for us, too! Edamame Spaghetti is a powerhouse food, as it provides 24 grams of protein per just 2 ounces, with an additional 12 grams of fiber (the FDA recommends about 28 grams per day, so you’re almost halfway there with one serving of edamame pasta.) to keep your gut regular and your appetite satiated.
The only ingredient involved is USDA certified organic soybeans, making it the perfect choice for those who are gluten-free as well as those who follow a vegan or Keto lifestyle.
Kevin’s Natural Foods Chicken Primavera Pasta
Per 1-cup serving (prepared with chicken and sauce): 260 calories, 11 g fat (4.5 g saturated fat), 690 mg sodium, 25 g carbs (3 g fiber, 4 g sugars), 16 g protein
Pasta that’s ready to enjoy in minutes, gluten-free, and made with real vegetables can be like a dream come true for pasta lovers who live both a busy and gluten-free lifestyle.
Kevin’s Natural Foods offers a full line of certified paleo pasta dishes made with their gluten-free cauliflower pasta, such as Vodka Packed Chicken Penne Alla and gluten-free, dairy-free Beef Stroganoff.
Elbows Light Gourmet Fiber
Per 1/2 cup serving: 110 calories, 1 g fat (0 g saturated fat), 100 mg sodium, 41 g carbs (24 g fiber, 1 g sugar), 7 g protein
With no added sugars, you can easily hit your total daily fiber needs with Fiber Gourmet’s Light Elbows. This pasta provides 24 grams of fiber in each serving, and since fiber is needed for maintaining gut microbiota and regular bowel movements, you’ll want to share this one with the kids, too.
Add healthy toppings like vegetables and lean meats, and you’ve got yourself quite the meal!
VeggieCraft Cauliflower Linguine
Per 2-ounce serving: 200 calories, 0 g fat (0 g saturated fat), 15 mg sodium, 35 g carbs (4 g fiber, 2 g sugar), 13 g protein
Maybe you have picky kids who don’t want to eat their vegetables, or maybe you are that picky kid. With cauliflower pasta made by the likes of VeggieCraft, there’s no need to worry about meeting your daily vegetable needs.
With 13 grams of protein (so it’s great for plant-based diets, too), you can kill two birds with one stone. Plus, this cauliflower tongue has no added sugar and is relatively low in sodium, so it’s definitely heart-healthy and suitable for most dietary needs.
Barilla Whole Wheat Spaghetti
Per 2-ounce serving: 180 calories, 1.5 g fat (0 g saturated fat), 0 mg sodium, 39 g carbs (7 g fiber, 1 g sugar), 8 g protein
Your pasta doesn’t have to have all the bells and whistles that gourmet and small-scale pasta companies offer. In fact, a simple switch to whole wheat—regardless of brand—can help with proper weight management.
This pasta is also made with one ingredient (whole-grain durum wheat flour) that offers 7 grams of fiber per 2-ounce serving.
See Black Bean Spaghetti art
Per 2-ounce serving: 180 calories, 3 g fat (0.5 g saturated fat), 5 mg sodium, 19 g carbs (11 g fiber, 3 g sugar), 25 g protein
We want to offer something a little out of left field for those who like to explore new flavors and options. If you’re looking to spice up your family dinners, try Explore Cuisine’s Black Bean Spaghetti, made with black soybean flour.
This pasta offers the highest protein count of all our options listed at a whopping 25 grams per serving and also has 11 grams of fiber and zero added sugars. A
In addition, consuming this black soybean pasta will provide you with 30% of your daily iron and potassium needs, making it a great food to add to your weekly vacation.
Good Wheat Spaghetti
Per 2-ounce serving: 180 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 39 g carbohydrate (8 g fiber, 1 g sugar), 9 g protein
Made with one simple ingredient and containing a whopping 8 grams of fiber, this pasta option is US Farm Grown and non-GMO. This high fiber pasta provides four times more fiber than standard pasta and tastes just as good.
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