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Whole Grain Pasta Nutrients

Is Chickpea Pasta Healthy? – Best Chickpea Pasta Brands, Recipe, Nutrition

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While all noodles can be healthy, some noodles are more nutritious than others – and trendy chickpea noodles are rightly an excellent choice. Popular brands like Banza and Barilla can vary slightly in terms of ingredients, taste, and nutritional value, but by and large, these products make a smart and filling meal no matter which one you’re preparing.

Here’s all the info you need to know before picking up a box for dinner tonight:

Banza chickpea noodles (6 pieces)

amazon.com

Is Chickpea Pasta Really Good For You?

Yup! Chickpeas themselves are herbal powerhouses full of protein and fiber – each up to 8 grams per ½ cup serving. Plus, along with other legumes like beans, peas, and lentils, they’re a sustainable source of food.

Chickpea noodles also deserve the public recognition it can get. Compared to traditional wheat-based pasta, it has a traditional 2 ounce serving size slightly fewer calories, twice as much fiber and up to twice as much protein, depending on the brand. Plus, many versions are naturally gluten-free.

It can also have some cost-saving benefits since you don’t have to buy extra protein (like beef or chicken) to bring dinner to the table. While traditional noodles also provide plant-based protein and fiber, chickpea noodles have it too larger amounts of iron and potassium – two key minerals that are critical to the cycle.

Is Chickpea Pasta Low In Carbohydrates?

There is a serving of chickpea noodles in between 30-35 grams of total carbohydrateswhich is up to 40% less than conventional versions. One cup of cooked wheat-based pasta contains around 35-45 grams of carbohydrates. The difference depends on the type of pasta and the specific flour mixture.

Nutritional information for chickpea noodles

Serving Size: 2 ounces Barilla Chickpea Rotini

  • Calories: 190
  • Total carbohydrates: 34g
  • Total fiber: 8g
  • Protein: 11g
  • Saturated fat: 0.5g
  • Iron: 15% DV
  • Potassium: 15% DV

    Nutritional information for regular pasta

    Serving Size: 2 ounces Barilla Regular Rotini

    • Calories: 200
    • Total carbohydrates: 42g
    • Total fiber: 3g
    • Protein: 7g
    • Saturated fat: 0g
    • Iron: 10% DV
    • Potassium: 2% DV

      Are Chickpea Noodles Good for Weight Loss?

      Chickpea noodles are both tasty and filling, which makes them great for weight management and weight loss. With regular pasta, we tend to gobble it, as it is not as high in fiber or protein on its own, but chickpea pasta has more of both.

      I would still urge you to go slow with the legume linguine. If you’re not used to the high fiber flour, the higher amounts can cause gas and discomfort if there isn’t enough water to help them. You should drink a little more H2O that day and during your chickpea-filled meal, just in case.

      This content is imported from {embed-name}. You may find the same content in a different format or more information on their website.

      Is chickpea noodles good for Diabetic?

      Salad with fusilli, chickpeas, grass in a metal bowl

      KarpenkovDenisGetty Images

      Yes, compared to traditional pasta, it’s a lower glycemic choice for anyone looking to better control blood sugar. The glycemic index refers to how the product affects your blood sugar itself. The combination of protein and fiber in these little legumes helps slow digestion and therefore makes for a more stable spike in blood sugar after you eat.

      That said, if you pour sweetened sauce over your pasta bowl or throw “glazed” (code for sugary!) Shrimp or chicken over it, you may notice a bigger surge after you eat it.

      What is the healthiest pasta?

      Pastas made with only legumes are your first choice. Just look for “chickpea flour” or “chickpea” like the latest version of Barilla on the ingredients list, or opt for one that uses a different pea or bean flour to add more fiber and protein.

      For example, Banza’s version of pea protein isolate has 14 grams of protein per serving compared to Barilla’s 11 grams per serving. Some chickpea noodles also use other lentil flour and / or brown rice flour for texture or flavor purposes, like Pow! Pasta-chickpea-elbows and the kitchen discover chickpea-fusilli.

      When it comes to all-in-one frozen chickpea noodle meals, you should be consuming less than 500 mg of sodium per serving. And by serving, I mean the amount that you actually want to eat. Being realistic with yourself is the best way to know where and how to start a pasta project. If you really need to go without sodium, it would be better to use dry pasta with no added flavoring.

      The best chickpea pasta you can buy

      Chickpea pasta variety pack (pack of 6)

      Chickpea pasta variety pack (pack of 6)

          Organic chickpea fusilli (pack of 6)

      Organic chickpea fusilli (pack of 6)

      Discover the kitchen
      amazon.com

      $ 26.99

      Organic chickpea penne pasta (pack of 6)

      Organic chickpea penne pasta (pack of 6)

      Tolerant
      amazon.com

      $ 23.94

      Chickpeas Rotini (pack of 10)

      Chickpeas Rotini (pack of 10)

      Barilla
      amazon.com

      $ 41.06

      How to make chickpea noodles

      Woman chopping herbs

      JGI / Jamie GrillGetty Images

      These quick cooking tips maximize nutritional quality, add flavor, and make chickpea noodles a cost-saving meal that you can prepare and prepare in minutes.

      1. Cook for 6 minutes.

      Al dente pasta is digested more slowly to conserve energy, but the type of chickpea may have a shorter cooking time than you are used to. You can follow the directions on the box or bag, but in my opinion, chickpea noodles taste best after six minutes of cooking.

      2. Season with herbs, spices and olive oil.

      To maximize flavor without sacrificing diet, season with extra virgin olive oil, herbs, spices, and sea salt. No need to add seafood or meat protein, but you can use something if you decide to have a larger meal. Vegetarians, sprinkle a combination of cheese like partially-skimmed ricotta and shaved parmesan on top to avoid overloading them with total calories or sodium.

      3. In case of doubt add more vegetables.

      This will make your pasta dish a little lighter so that you won’t feel super full after eating it – especially if you also add meat or seafood.

      My professional tip: Double the veggie serving you would normally have and cut the pasta in half or a third. They keep the flavor, add extra fiber, and maximize the nutritional quality without ever noticing the difference.

      To absorb your veggies, keep frozen, fresh, and canned versions of your favorites handy to add to any meal at any time. Fry the sides and add them to your plate, stirring them into the sauce or mixing chickpea noodles with zoodles to fill up the finished product.


          Jaclyn “Jackie” London, a registered nutritionist with a Bachelor of Arts from Northwestern University and a Master of Science in Clinical Nutrition from New York University, oversaw all nutritional content, tests and evaluations for Good Housekeeping from 2014 to 2019.

          This content is created and maintained by third parties and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at piano.io

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    Whole Grain Pasta Nutrients

    Expert’s nutrition tips for runners

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    Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

    Nutrition plays an important part in optimum running performance. pexels

    With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

    Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

    Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

    1. Carbohydrates
    Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

    For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

    Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

    2. Protein
    Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

    Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

    Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

    3.Fat
    Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

    Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

    4. Vitamins and minerals
    There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

    5.Water
    The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

    Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

    Nutrition and running style

    Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

    If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

    If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

    Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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    Whole Grain Pasta Nutrients

    Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!

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    Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

    Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

    We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

    Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

    This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

    Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

    Vegan Spring Pea and Arugula Pasta Salad

    Source: Spring Pea and Arugula Pasta Salad

    These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

    Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

    Vegan Easy Vegetable Pasta Salad

    Source: Easy Vegetable Pasta Salad

    These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

    Pasta Salads that Are a Twist on a Classic Dish:

    Vegan Greek Pasta Salad with Tofu Feta

    Source: Greek Pasta Salad with Tofu Feta

    Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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    Learn How to Cook Plant-Based Meals at Home

    Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

    For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

    Here are some resources to get you started:

    For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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    Whole Grain Pasta Nutrients

    Food Therapist Debunks Myths About Veganism

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    Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

    Myths about veganism

    Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

    1. Milk has a lot of calcium

    Credit: iStock

    There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

    2. Animal protein is more important than plant protein

    7 myths about veganism
    Credit: iStock

    Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

    3. Vegans have B12 deficiency

    Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

    7 myths about veganism
    Credit: iStock

    Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

    4. Vegan lifestyle is very expensive

    food item
    Credit: iStock

    The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

    5. Pregnant women need milk and dairy

    7 myths about veganism
    Credit: iStock

    “You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

    6. Soy increases the chances of breast cancer

      7 myths about veganism
    Credit: iStock

    There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

    7 myths about veganism
    Credit: iStock

    A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

    Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

    7. Veganism is a cult

    7 myths about veganism
    Credit: iStock

    Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

    Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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