When it comes to choosing healthy foods, pasta is not often at the top of the list. But what about red lentil pasta? With its bright color and claims of being a healthier alternative, you may be wondering if this trendy food fits into your diet.
In short, yes, red lentil pasta can be a healthy option. Here’s why:
Nutrition Profile
Red lentils are high in protein and fiber, making them a good choice for those following plant-based diets or looking to increase their protein intake without consuming animal products. A serving size of 2 ounces (56 grams) of red lentil pasta contains around 200 calories, 14 grams of protein, and 8 grams of fiber. This is significantly more than traditional wheat-based pastas which generally contain less than half that amount.
Additionally, red lentils have been found to have many health benefits including improving digestion due to their high fiber content and reducing the risk of heart disease through their ability to lower cholesterol levels.
Gluten-Free Option
Another benefit of red lentil pasta is that it is gluten-free. Those with celiac disease or gluten intolerance must avoid traditional wheat-based pastas that contain gluten proteins which can cause damage in the small intestine over time. Red lentil pasta provides a tasty alternative for those on a gluten-free diet who still want to enjoy dishes like spaghetti and meatballs or fettuccine alfredo.
Low Glycemic Index
The glycemic index (GI) measures how quickly blood sugar rises after eating certain foods on a scale from zero (no effect) to 100 (highest effect). Foods with low GI values are believed to help control blood sugar levels by causing slower increases in glucose while providing sustained energy throughout the day.Red-lentils have low GI value-45.Consequently,eating meals that are rich in these types of beans will result in smaller spikes in your blood sugar because they’re absorbed more slowly.
However,red lentil pasta often has other ingredients added in such as corn starch or tapioca flour that raise the overall GI value. It is important to check the label for added sugars and refined carbohydrates that can cause a spike in blood sugar levels.
Conclusion
Red lentil pasta can be a healthy alternative to traditional wheat-based pastas. It offers higher amounts of protein and fiber while also being gluten-free with low glycemic index properties. Nonetheless,it’s necessary to ensure there are no high-calorie additives included when choosing red-lentil based pastas.
Sources:
1. Harvard T.H.Chan School of Public Health (2015). The glycemic index: what it is and how to use it.
2. University of Illinois Extension (2021). Lentils nutrition facts.
3.Cunningham E.,Karmally W(2020). Beans,peas,and lentils-the triple-crown jewels Nutrition Today
4.Adam G.-E.(2006)Legumes-nutritious foods Encyclopedia of Life Support Systems
When it comes to choosing healthy foods, pasta may not be the first thing that comes to mind. Pasta dishes are often associated with high levels of carbohydrates and calories, causing many people to avoid them when trying to eat healthily. However, in recent years a healthier alternative has emerged: red lentil pasta.
Red lentil pasta is made from red lentils which are packed with protein and fiber- essential nutrients for human health. In this article, we will explore why this new trendy food fits into your diet as a healthier option compared to regular wheat-based pastas.
Nutrition Profile
Lentils in general have an impressive nutritional profile and contain powerful disease-fighting compounds such as saponins that have been shown to lower cholesterol levels (Cunningham & Karmally, 2020). A serving size of two ounces (56 grams) of red lentil pasta contains around 200 calories, more than double the amount found in traditional wheat-based pastas. Additionally, it packs a considerable amount of plant-based protein -14 grams-to supplement those following plant-based diets or looking to increase their protein intake without consuming animal products.
Furthermore,Roughly two grams less carbohydrate per sixteen ounces(453 gram)than conventional spaghetti helps keep carbs at bay.Finally,the eight grams fiber content reduces hunger pangs,maintains gut flora ,weight management .
Fiber is particularly important since research shows most Americans aren’t getting enough fiber in their diet(Lappe&Colla(2017)) Moreover,reducing too much fibre predisposes one towards constipation,nutrient deficiencies,constitutes risk factors for obesity.Many people excessively indulge on refined processed meal leading them down the paths of life-threatening chronic diseases.Red-lentil based pasta offers a perfect alternative source full-packed goodness sans side negative effects!
Gluten-Free Option
For those sensitive or intolerant gluten.Red-lentil based-pasta presents one option over other variations made using wheat flour ,rye or barley.Unlike other pastas, lentil pasta is naturally gluten-free making it a perfect alternative for individuals living with celiac disease or non-celiac gluten sensitivity.
Low Glycemic Index
Foods like white rice and white bread typically have a high glycemic index which causes an unhealthy spike in blood glucose levels leading to insulin spikes.Also making one more susceptible to diseases like type 2 diabetes.Red-lentils on the other hand,have a high fiber content that slows down digestive absorption.This results on lower impact upon blood-glucose levels.Lentils are rather excellent at trickling energy bit by bit ensuring sustained energy release throughout the day.Red-Lentil based pasta specifically has recorded low GI value-45.However,it’s common practice for manufacturers additions such as corn starch,tapioca flour which overall increases the GI.That’s why it’s important to check nutrition labels for refined carbohydrates and added sugar found mostly in store-bought red-lentil flavored pasta.These ingredients cancel out any healthy benefits initially offered and might lead rise to inflammation.
Conclusion
In conclusion, red lentil pasta can be seen as healthier substitute option compared regular wheat-based pastas. Being packed-full of plant-based protein,fiber,naturally gluten-free and having slow-release properties while impacting positively towards blood-glucose levels.Regardless,buying locally made organic packages lessens exposed harmful preservatives .Also watching ingredient-lists will ensure reaping all health benefits without biased unproportioned side effects. With its myriad health benefits Red lentils deserve front-row seats when it comes whipping up meals centered around their specific applications.Owing also considerable culinary diversity options available: mash-red lentils fries,stews,salads .
Sources:
1. Harvard T.H.Chan School of Public Health (2015). The glycemic index: what it is and how to use it.
2. University of Illinois Extension (2021). Lentils nutrition facts.
3. Cunningham E.,Karmally W(2020). Beans,peas,and lentils-the triple-crown jewels Nutrition Today
4.Lappe M.&Colla R.(2017)Anti-colon cancer effects of dietary fibre:viewing disharmonious epidemiological and experimental data.The Lancet Oncology,S16-1588/Published Online August 2,2017