Beans Add Healthy Fiber And Protein To Gluten-Free Pastas
Not long ago those of us suffering from celiac disease — an autoimmune illness triggered by the ingestion of gluten — could only look on longingly while our friends and family gorged on pasta, slurped up spaghetti, and blissed out over layers of cheese-and-sauce-soaked lasagna.
Then came the dawn of gluten-free food, including pastas often crafted of rice or corn. The problem seemed solved for all those who must avoid wheat — though substitutes never quite rivaled the slippery but chewy mouthfeel of pasta made from durum semolina wheat.
But now, new research suggests that gluten-free pasta might have a downside: It may increase the risk of diabetes or pre-diabetes. What is a wheat-avoiding pasta-lover to do?
Could bean-based pasta be the answer? Companies such as Tolerant, Banza, Ancient Harvest (with their POW! line), and Explore are producing high-protein, high-fiber products made from legumes such as orange and green lentils, black beans, and chickpeas. Surprisingly tasty, they offer a best-of-both-worlds choice, according to registered dietician Linn Steward, owner of Gourmet Metrics in New York City. "Legume pastas are healthier than brown rice, corn or blended gluten-free pastas," she explains, "They are higher in protein and fiber."
Here's why rice or corn-based pastas may present a problem. They are often low in fiber and protein — and high in carbohydrates. Their glycemic index — a value assigned to foods based on how quickly or slowly they cause blood sugar to rise — can be high. In contrast, gluten itself is a protein, and wheat-based pasta made with semolina flour (made from durum wheat) "has a glycemic index of about 41," says Guy Crosby, a professor of nutrition at the Harvard School of Public Health. Any number below 50 is considered low, explains Crosby.
http://www.npr.org/sections/thesalt/2017/09/18/550206198/beans-add-healthy-fiber-and-protein-to-gluten-free-pastas
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