Beans Add Healthy Fiber And Protein To Gluten-Free Pastas

[Mosby]

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

[Satch59]

1. Thanks for the info! Was diagnosed 5yrs ago and certainly missing pasta

And some really good crusty bread! I recently bought some banza but haven't tried yet. Found a pea pasta (maybe ancient grains?) which was very good!

[Cracklin Charlie]

2. Have you tried these products?

I don't have a gluten problem, but I do love beans!

This pasta sounds delicious!

[Mosby]

3. not yet, but I plan to.

I don't have problems with gluten either, but I try to eat some beans/legumes/chickpeas/lentils every day for my digestive system, so I will definitely be trying some of these.

Recently my wife bought some GF pasta by mistake that was made out of rice and sweet potato I think and it was awful.