Instead of being stripped down during the milling process, the flour in whole-wheat pasta is left whole, hence its name. Research published in The Journal of Nutrition has linked whole grains to a reduced risk of obesity, heart disease, Type 2 diabetes and some forms of cancer. However, it contains gluten, making it off-limits for those people with a gluten sensitivity or celiac disease, Mass says.
Look for products that are percent whole wheat. Quinoa Pasta Quinoa is one amazing grain. Plus, according to research published in the European Journal of Nutrition, quinoa pasta reduces blood sugar, insulin and triglyceride levels better than other gluten-free pastas.
However, a lot of food manufacturers have caught onto the quinoa hype, labeling boxes as quinoa pasta when the contents actually contain mostly rice or corn and just a little bit of quinoa, Mass says. Make sure your quinoa pasta is the real deal by reading the back.
The list of ingredients should only contain one food: quinoa. Buckwheat Noodles Also known as soba noodles, buckwheat noodles are a type of Japanese pasta typically served cold. They're also lower in both calories and carbs than other pastas. As long as the pasta is percent buckwheat and made in a facility that does not processes wheat, buckwheat noodles are actually both wheat and gluten free.
Sprouted-Grain Pasta While the exact grains contained in any two brands of sprouted-grain pasta are going to be different, all sprouted-grain pastas contain grains that have germinated, split open and sprouted a little green shoot.
Going gluten-free is necessary for those who suffer from celiac disease, but if you're not intolerant to gluten, there's no reason for you to buy a box of this Ronzoni rotini. Void of substantial amounts of protein and fiber, these corkscrew-shaped carbs are better off left on the shelves. Sign up for our newsletter for more healthy eating tips and product reviews. As classic as you can get, Barilla's spaghetti doesn't offer anything more than the authentic pasta taste we mindlessly slurped as kids.
While it may scream traditional, this pasta brand isn't a picture of health. Just because this pick goes on sale every other week at your local grocery store, that doesn't mean you should stock up on the stuff. With barely any fiber to justify the calories per serving, you're better off considering a bowl of this a cheat meal.
Your penne ala vodka cravings shouldn't be synonymous with a derailed diet if you pick the right pasta. Unfortunately, Mueller's hollow tubes aren't your best bet.
Concocted with just organic brown rice and water, we expected this pick to have a bit more fiber and protein. We're also a bit disheartened about the fact that TJ's didn't bother enriching its grains with vitamins, like other offerings, either. Although "farfalle" just happens to be the Italian word for "butterflies," we definitely don't have any crush-like stomach sensations when we're offered a box of San Giorgio's pasta.
It's almost void of fiber and really doesn't make up for it with its protein count. Skinner almost sounds like "skinnier," yet these pasta pieces are anything but. Just like any other commercial semolina corkscrews out there, this pick will leave you hungry within a few hours of relishing the rotini. This mac and cheese staple may lend your cheddar cheat meal that classic taste and texture we crave every now and then, but it definitely shouldn't take up too much precious pantry space.
These elbows don't offer much nutrition-wise, and due to their low fiber count, they'll leave you going back for seconds or worse, thirds. Creamette's carbs are the reason why pasta gets a bad rap: it's relatively high in carbs considering the low fiber count and non-impressive protein count.
Unless you're starved and can't find anything else in your pantry, opt for a more satiating pick. Why go for this lackluster noodle when you can choose Walmart's better-for-you whole wheat option? With two measly grams of fiber, this box doesn't have enough roughage to help slow the digestion of the carbohydrates from the pasta, and as a result, you'll likely experience spikes and dips in blood sugar.
We're really not sure why Target decided to brand this pasta as "Simply Balanced" when its protein, fiber, and calorie counts are out of whack. The only thing that this fusilli's got going for it is the fact that it's organic and fortified. But with just two grams of fiber , these textured noodles aren't made to tame your hunger for long.
You can definitely score a more balanced meal by choosing a box that boasts more of the satiating stuff. Target's pot-sized spaghetti may come in handy when you're trying to fit the strings into your pot without breaking them. But who needs a Goldilocks-sized noodle when it's lacking in the belly-filling fiber department? Digging into garlic- and parsley-sprinkled pasta may make your mouth water, but this pick will also make your belly rumble.
And although it won't keep you hovering over the stovetop for long it cooks in just three minutes! Just because it's gluten-free, doesn't mean this brown rice-based pick is a smart dinner choice. With just two grams of fiber and four grams of protein, these textured noodles aren't made to tame your hunger for long. You may recognize these nostalgic noodles from your childhood, when mom tossed them into your favorite chicken noodle soup.
Although you thought these ho-hum noodles might help you get over a nasty cold, they're not much more than high-cal carbs. There's gluten-free, whole-wheat, bean-based, rice noodles and so many more.
But how do you know which noodles and pastas are the best ones to choose for your health? I decided to dig a little deeper into some of my favorite healthy noodles and shared why they can be a good choice. If you're following a low-carb diet, check out these low-carb pastas to try instead of classic noodles. Whole-wheat pasta is an easy to find healthier noodle that will bump up the nutrition of your pasta dish.
Made from whole grains, it boasts 5 grams of fiber and 7 grams of protein per serving which FYI, is more protein than an egg. Most of us don't eat enough fiber, which is good for our hearts and digestion. Some people cough, cough, my husband, cough find it to be a little less tasty than regular semolina pasta.
There are lots of different chickpea pastas to choose from, although they may be a bit harder to find check the natural or gluten-free section of your grocery store if you don't see this in the pasta aisle.
I love that chickpea pasta has all the nutrition of chickpeas, but in a picky-eater friendly pasta. Also, because it's made from beans, chickpea pasta has 11 grams of protein and 8 grams of fiber per serving, for a filling and healthy meal. The flavor is relatively neutral so chickpea pasta works well in a variety of dishes.
I love making macaroni and cheese with chickpea pasta or just tossing with jarred sauce for an easy dinner. When it comes to noodle substitutes, vegetables like zucchini, spaghetti squash and butternut squash are all healthy options. I love making spaghetti squash lasagna and spiralizing zoodles although I typically add zucchini noodles to my spaghetti since I don't think it's all that filling.
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