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Pasta comes in all shapes and sizes, from fusilli to farfalle, and it’s much more than just a sauce and the base for your meatballs. Of course, pasta has gotten a bad rap in recent years following the “carb-free revolution” that has swept the Western world. But now that the data has been published, we want to change the narrative. BMJ Nutrition, Prevention and Health Observational data suggest that higher pasta consumption (just over three servings per week) is associated with a lower risk of heart disease and stroke. And, a published review study nutrients After evaluating more than 30 studies, he emphasized that the medical literature generally does not suggest that pasta consumption is directly linked to body weight outcomes. So pasta can be part of a truly healthy diet. The important thing is to find the healthiest pasta brands that you also enjoy eating.
Unlike many other refined grains (like muffins and white bread), pasta has a unique protein structure that makes it have a low glycemic index. And many varieties are typically fortified with important nutrients like folic acid. But if you’re not a fan of the original white pasta varieties, fortunately there are now types of pasta made with cauliflower, lentils, and other ingredients that add nutritional value, like fiber, to your pasta dish (and depending on the type). ingredients may cause your pasta to be considered ‘gluten-free’).
We’ve rounded up ten of our favorite healthy pastas in a variety 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 in portions are 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, veggies, and lean protein rather than high-fat meats (like sausage).
Whether you’re vegan, gluten-free, Keto, or just looking for quality pasta, there’s something for everyone here. Read on and check out these 5 Pasta Sauces with Top Quality Ingredients to add something nutritious to your new pasta fix.
Pasta Rummo Spaghetti
per 2-ounce serving: 190 calories, 1 g fat (0 g saturated fat), 1 mg sodium, 42 g carbohydrates (2 g fiber, 2 g sugar), 6 g protein
Pasta Rummo prides itself on its slowly prepared pasta. Composed of seven stages that culminate in “Bureau Veritas” certification (i.e. external verification of sound business practices and product quality), this pasta tastes top-notch.
Additionally, this pasta is excellent at absorbing delicious sauces, thanks to its extrusion through a special bronze mold. 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 carbohydrates (3 g fiber, 1 g sugar), 14 g protein
High protein pasta option? Include us! Ancient Harvest offers an alternative take on the classic rotini with its Red Lentil option, which offers 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 be sure you’re 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 carbohydrates (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 meat-heavy pasta sauces. Banza Penne Pasta is made from chickpeas and contains 11 grams of protein and 5 grams of fiber, which are necessary to feel full 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 carbohydrates (6 g fiber, 2 g sugar), 10 g protein
Organic Paradise Pasta is made from a very special variety of ancient Khorasan (Kamut) wheat, which makes this special whole grain pasta naturally sweet and smooth. Containing 15% of your daily iron needs as well as 20% of your daily magnesium in each serving, this pasta is a great one-ingredient addition to your dinner that will leave you full and satisfied without the guesswork. .
Seapoint Farms Organic Edamame Spaghetti
per 2-ounce serving: 200 calories, 3 g fat (0.5 g saturated fat), 0 mg sodium, 21 g carbohydrates (12 g fiber, 3 g sugar), 24 g protein
This was something new for us too! Edamame Spaghetti is a powerhouse food, as it provides 24 grams of protein and an additional 12 grams of fiber per just 2 ounces (the FDA recommends about 28 grams per day, so you’re nearly halfway there with just one serving of edamame pasta) to keep your bowels regular and your appetite satiated.
The only ingredient included is USDA certified organic soybeans, making it a great option for those who are gluten-free and 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 carbohydrates (3 g fiber, 4 g sugar), 16 g protein
Ready to eat in minutes, gluten-free and made with real vegetables, pasta may sound 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 paleo-certified pasta dishes made with gluten-free cauliflower pasta, like the flavor-packed Chicken Penne Alla Vodka and gluten-free, dairy-free Beef Stroganoff.
Fiber Gurme Lightweight Elbows
1/2 cup per serving: 110 calories, 1 g fat (0 g saturated fat), 100 mg sodium, 41 g carbohydrates (24 g fiber, 1 g sugar), 7 g protein
You can easily meet all your daily fiber needs with Fiber Gourmet’s Light Elbows, which do not contain added sugar. This pasta provides 24 grams of fiber in each serving, and since fiber is essential for maintaining the gut microbiota and regular bowel movements, you’ll want to share it with kids, too.
Add healthy toppings like veggies and lean meats, and you’ve got yourself a powerhouse meal!
VeggieCraft Cauliflower Linguine
per 2-ounce serving: 200 calories, 0 g fat (0 g saturated fat), 15 mg sodium, 35 g carbohydrates (4 g fiber, 2 g sugar), 13 g protein
Maybe you have picky kids who don’t like to eat their vegetables, or maybe that picky kid is you. You don’t have to worry about meeting your daily vegetable needs with cauliflower pasta prepared by brands like VeggieCraft.
With 13 grams of protein (so it’s also great for plant-based diets), you can kill two birds with one stone. Additionally, this cauliflower linguine contains 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 carbohydrates (7 g fiber, 1 g sugar), 8 g protein
Your pasta doesn’t have to have all the bells and whistles offered by gourmet and small-batch pasta companies. In fact, a simple switch to whole wheat, regardless of brand, can potentially aid proper weight management.
This pasta is also made from a single ingredient—whole-grain durum wheat flour—which offers 7 grams of fiber per 2-ounce serving.
Discover Your Cuisine Spaghetti with Black Beans
per 2-ounce serving: 180 calories, 3 g fat (0.5 g saturated fat), 5 mg sodium, 19 g carbohydrates (11 g fiber, 3 g sugar), 25 g protein
For those who love exploring new flavors and options, we want to offer something a little out of left field. If you’re looking to spice up your family’s meals, try Explore Cuisine’s Black Bean Spaghetti, made with black soybean flour.
This pasta offers the highest amount of protein of all our options listed at a whopping 25 grams per serving, and it also contains 11 grams of fiber and zero added sugar. A.
Additionally, 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 paycheck.
Good Wheat Spaghetti
per 2-ounce serving: 180 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 39 g carbohydrates (8 g fiber, 1 g sugar), 9 g protein
Made with one simple ingredient and packed with a whopping 8 grams of fiber, this pasta option is Farm Grown in the USA and non-GMO. This high-fiber pasta provides four times the fiber of standard pasta and tastes just as good.
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