Seriously, What's the Deal With Chickpea Pasta and Is It Even Good for You?
Nutritionists break it down.
If your goal is to be more health-conscious in the new year, chances are you’re cutting down on foods that are high in fat and carbs. Sure, pasta may taste amazing, but let’s face it: it’s not doing your waistline any favors.
That’s why many people have started turning to chickpea pasta as an alternative. But how healthy is it, really? We spoke to registered dietitians to see if it lives up to the hype.
Nutrients in Chickpea Pasta
Chickpea pasta is higher in protein and fiber compared with traditional pasta, and it's a good source of iron. Chickpea pasta also contains potassium, B vitamins and magnesium, Jamie Nadeau, registered dietitian nutritionist, explains. Legumes like chickpeas are incredibly nutrient-dense foods and a great addition to your diet.
Related: These Roasted Honey Cinnamon Chickpeas are a Healthy and Delicious Snack
“Since it’s made from beans, chickpea pasta is loaded with nutrients including vitamin B6, folate, potassium, iron and even some calcium,” says Kim Kulp, RDN, owner of the Gut Health Connection in Novato, CA. “It’s a significant source of protein and fiber, almost double what’s in white or whole wheat pasta. Chickpea pasta contains two health-promoting types of fiber, both soluble and insoluble.”
Is Chickpea Pasta Low-Carb?
Chickpea pasta isn't low-carb, but it is high in fiber, which helps your body handle carbs better. Without fiber, you'll get a bigger blood sugar spike and drop. With fiber, you can expect a much more stable blood sugar response, Nadeau states.
The Health Benefits of Chickpea Pasta
Eating more legumes like chickpeas is linked to numerous health benefits including better gut health, lower cholesterol, more optimal blood pressure and healthier weight, Nadeau explains. Because chickpea pasta is higher in protein and fiber than traditional pasta, it may help you feel fuller for longer, which will help you eat more appropriate portion sizes.
If you want to include more legumes in your diet but you're not a fan of whole beans, chickpea pasta is a great way to do that. Legumes like chickpeas are also a big part of research-backed health-promoting diets like the Mediterranean diet, vegetarian diet and DASH diet, Nadeau adds.
“Both the soluble and insoluble fiber in chickpea pasta can help prevent constipation, and keep your stomach full,” says Kulp. “This can make it easier to feel satisfied with a smaller portion, which makes it a great choice for weight management. This pasta contains prebiotics, which are foods that feed our good gut microbes, and provide health benefits including reducing inflammation.”
Cooking Tips for Chickpea Pasta
Make sure you follow the cooking instructions exactly because the texture will be off if you over or under-cook chickpea pasta.
Also, make sure you're nearby when your pasta is boiling because chickpea pasta tends to "foam" while cooking a little bit more than traditional pasta, Nadeau states. Chickpea pasta tastes best when tossed with a tasty sauce, like in this ground turkey alfredo pasta with broccoli.
Chickpea pasta is also delicious tossed in tomato sauce with parmesan cheese, or even on top of a cold salad tossed in Italian dressing. Be sure to try different brands, like Barilla or Banza too, because the quality can differ, as can the taste and texture.
To make a long story short, yes, chickpea pasta is good for you—and its filling, nutrient-dense nature can help you reach your weight loss goals too.
Next up: Grab That Can of Chickpeas From Your Pantry and Make These Delicious Dishes
Sources
Jamie Nadeau, registered dietitian nutritionist
Kim Kulp, RDN, owner of the Gut Health Connection in Novato, CA
Nutrients: “Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health”
