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From fusilli to farfalle, pasta comes in all shapes and sizes and is so much more than just the basis for your sauce and meatballs. Of course, pasta has gotten a bad rap in recent years following the ‘carb-free revolution’ that took the Western world by storm. However, we want to change the story, as the data published in BMJ nutrition, Prevention and health suggests that higher consumption of pasta (just over 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 reviewing more than 30 studies, the medical literature generally does not suggest that pasta intake is directly related to body weight outcomes. So pasta can really be part of a healthy diet. The key is also finding the healthiest pasta brands that you enjoy eating.
Unlike many other refined grains (such as donuts and white bread), pasta has a unique protein structure that gives it a low glycemic index. And many varieties are typically fortified with important nutrients, such as folic acid. But if you’re not a fan of the original white pasta varieties, luckily there are now varieties of pasta made from cauliflower, lentils and other ingredients that will give your pasta dish a boost of nutrients, such as fiber (and depending on the amount of nutrients). the ingredients may cause your pasta to be considered ‘gluten-free’).
We’ve rounded up ten of our favorite healthy pastas with a range of textures, flavors and compositions that we think are 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 which pasta you choose. Half a cup of pasta is considered a “serving” (about the size of a baseball), and it’s recommended that you pair your pasta with “good” fats, vegetables, and lean proteins instead of high-fat meats (like sausage).
Whether you’re vegan, gluten-free, Keto or just looking for quality pasta, there’s something for everyone. Read on and for something nutritious to go with your new pasta brands, check out these 5 pasta sauces with the highest quality ingredients.
Pasta Rummo Spaghetti
Per 2 ounce serving: 190 calories, 1 g fat (0 g saturated fat), 1 mg sodium, 42 g carbs (2 g fiber, 2 g sugar), 6 g protein
Pasta Rummo prides itself on its slowly prepared pasta. With seven stages culminating in a “Bureau Veritas” certification (i.e. external validation of robust business practices and product quality), this pasta has the highest level of taste.
In addition, this paste is excellent at absorbing delicious sauces thanks to its extrusion through a special bronze die. You really can’t go wrong here.
Old 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 protein-rich pasta option? Count us in! Ancient Harvest offers an alternative take on the classic rotini with their Red Lentil option that offers a whopping 14 grams of protein per serving with 3 grams of fiber.
Made with just two ingredients (red lentil flour and organic quinoa flour), you can rest assured you’re eating a heart-healthy meal that will keep you full and energized all day long.
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 taken the world by storm, especially for those who follow a plant-based diet and skip the meat-heavy pasta toppings. Banza Penne Pasta is made from chickpeas and contains 11 grams of protein and 5 grams of fiber, both of which are needed to feel full all 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
Organic Eden Pasta is made from a very special ancient variety of Khorasan (Kamut) wheat, making this special whole wheat pasta naturally sweet and smooth. With a whopping 15% of your daily iron needs in each serving – and 20% of your daily magnesium too – this pasta is a great one-ingredient addition to your dinner that won’t leave you feeling hungry, but will instead leave you full and satisfied will leave behind. .
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 new for us too! Edamame Spaghetti is a powerhouse, because it contains 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 just one serving of edamame pasta) to keep your bowels regular. and satisfy your appetite.
The only ingredient involved is USDA-certified organic soybeans, making it the perfect option for those who are gluten-free and for those following a vegan or Keto lifestyle.
Kevin’s Natural Foods Chicken Pasta Primavera
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 may sound like a dream come true for pasta lovers who lead both busy and gluten-free lifestyles.
Kevin’s Natural Foods offers a slew of paleo-certified pasta dishes made with their gluten-free cauliflower pasta, such as flavorful Chicken Penne Alla Vodka and a gluten-free, dairy-free Beef Stroganoff.
Fiber Gourmet Light Elbows
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
Without added sugars, you can easily suppress your entire daily fiber requirement with the Light Elbows from Fiber Gourmet. This pasta contains 24 grams of fiber per serving, and since fiber is necessary for the maintenance of the gut microbiota and regular bowel movements, you’ll want to share it with the kids as well.
Add healthy toppings, like veggies and lean meats, and you have a powerhouse of a 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 like their vegetables, or maybe that picky kid is you. With cauliflower pasta from VeggieCraft, among others, you don’t have to worry about meeting your daily vegetable needs.
With 13 grams of protein (so also suitable for plant-based diets) you can kill two birds with one stone. Plus, this cauliflower linguine 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. A simple switch to whole wheat, regardless of brand, can even help with good weight management.
This pasta is also made with a single ingredient (whole durum wheat flour) that contains 7 grams of fiber per 2-ounce serving.
Discover Cuisine Black Bean Spaghetti
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 out of left field for those who enjoy exploring new flavors and options. If you want to spice up your family dinners, try Explore Cuisine’s Black Bean Spaghetti, made with black soybean flour.
This pasta offers the highest protein content of any of our listed options, with a whopping 25 grams per serving, and also contains 11 grams of fiber and no added sugar. a
Additionally, consuming this black soybean paste will provide you with 30% of your daily iron and potassium needs, making it a great food to add to your weekly diet.
Good wheat spaghetti
Per 2 ounce serving: 180 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 39 g carbs (8 g fiber, 1 g sugar), 9 g protein
Made with one simple ingredient and with a whopping 8 grams of fiber, this pasta option is US Farm Grown and is non-GMO. This fiber-rich pasta contains four times more fiber than standard pasta and tastes just as good.
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