You want to know: The pasta aisle has exploded in recent years. In addition to different shapes, I now see dried noodles made from chickpeas and black beans. And recipes are calling for zucchini or spaghetti squash “noodles.” Is there a clear nutritional winner here? Should I stop buying traditional pasta?
The dietitian says: According to Roper St. Francis registered dietitian Leah Cassella, RD, LDN, there is not a “best” noodle or noodle alternative on the market. “The best option depends on your specific nutritional needs, which can vary from day to day and meal to meal,” she explains.
Let’s explore the options:
- Traditional noodles: Traditional dried pasta is made from refined semolina and durum flours and is typically fortified with B vitamins and iron.
- Whole-grain pasta: Whole-grain noodles are less refined than traditional pasta and contain more fiber and may have slightly less calories.
- Chickpea, black bean and edamame noodles: Made from legumes, these gluten-free alternatives have more protein and fiber, and a lower glycemic index than traditional pasta, which can be helpful for blood sugar control.
- Spaghetti squash, hearts of palm noodles, zucchini noodles: With mild flavor profiles, you can swap spiralized zucchini, hearts of palm noodles or baked spaghetti squash for regular noodles to increase the volume of a meal while reducing calories and carbohydrates.
- Shirataki noodles: Also known as “pasta zero,” these noodles come packaged in water and are made from a blend of konjac (a root vegetable found in Asia) and chickpea flour. They are gluten-free, low calorie and high in fiber.
The takeaway: There are so many options for noodles available. You can decide the best option for you based on your nutritional needs and the make-up of the rest of your meal. If you find your meal is lacking protein, try chickpea or edamame pasta for a boost – top with a marinara sauce + some veggies for color. This can also be a nice option if someone is gluten-free. If you’re planning to add a lean protein to your sauce like shrimp or turkey meatballs, using traditional or whole-grain noodles would work here – add a veggie-packed salad on the side for more balance. If you’re looking for another way to sneak in extra veggies, try mixing a veggie noodle like spaghetti squash, zucchini or hearts of palm with ½ the amount of regular noodles. Top with a lean protein and it’s a perfectly balanced meal.