Why You Should Try Plant-Based Pasta - Live Naturally Magazine (2024)

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Why You Should Try Plant-Based Pasta - Live Naturally Magazine? ›

Plant-based pasta portions weigh in heavy on the healthy scale. That's because they retain the nutritional components of the plants they're made from. Not only is each pasta on our list a natural source of nutrients such as iron and calcium, but they're also excellent plant-based sources of complex carbs and protein.

Plant-based pasta contains more fiber, protein, vitamins, and minerals than conventional pasta, but they're not as healthy as eating the whole food version. The reason is the flours that make pasta are inherently more processed than the natural, whole-food version (meaning they're stripped of nutritional value).

Many choose a plant-based diet in the pursuit of health, out of concern for animal welfare, or as a way to reduce their environmental footprint.

Wheat, buckwheat and rice noodles are all common and on their own present no dangers for a vegan as they are all plant-based. This can also be true for less-common noodles made with seaweed, acorn or mung bean. Egg noodles, on the other hand, clearly are not suitable for vegans as they combine their flour with egg.

While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.

Whole-wheat pasta is an easy-to-find nutritious noodle that will bump up the nutrition of your pasta dish. Made from whole grains, every cup of cooked pasta (140 grams) boasts 43 g of carbohydrate, 3 g of fiber and 8 g of protein per serving, per the USDA.

For those people with gut health issues such as Irritable Bowel Syndrome, a serving size over ½ cup of wheat-based pasta introduces fructans which can trigger tummy upsets. Gluten-free, buckwheat or quinoa pasta are likely to contain less fermentable short-chain carbohydrates (FODMAPs).

“If you're aiming for fewer carbohydrates and calories, try veggie pastas,” Thayer said. “They'll have slightly fewer or similar amounts of fiber and much less protein than traditional pasta, but they're a great alternative for anyone – especially for those with gluten sensitivities, wheat allergies or celiac disease.”

Chickpea pasta is a good source of numerous nutrients. It provides twice as much protein and significantly more fiber than either whole wheat or white pasta.

Plants are high in fiber.

Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management.

Why is everyone turning vegan? ›

For some, it's for ethical reasons. They care for animals and don't want to see them suffer. Others have become more aware of the impact of animal-based diets on the environment. This makes them more willing to forego meat to reduce carbon emissions and combat climate change.

Are they included in a WFPB diet? You can eat true 100 percent whole-grain cereals, pasta, and bread and follow a WFPB diet, but you also need to be careful and read labels closely. Foods labeled as multi-grain, made with whole grain and 100 percent wheat are not pure 100 percent whole-grain foods.

Surprising Plant-Based Pasta Benefits

Using pasta made from whole grains or beans instead of refined wheat adds nutrients and health benefits to some of your favorite comfort foods. From a nutrition perspective, the difference in fiber content is the most notable.

Most packaged pasta—including spaghetti, rotini, and any other type—is 100 percent vegan. To know for sure, simply check the ingredients on your package! Sometimes, you might see “egg” listed as an ingredient in “fresh” pastas, so avoid those—but generally, pasta contains no animal-derived ingredients.

Substituting veggie pasta for traditional varieties can indeed provide a health benefit. It may not be as pronounced as swapping out your pasta entirely for a spaghetti squash, but the added benefit of not needing to take the time to prepare vegetables ahead of time is a definite win for pasta.

From a nutritional standpoint, both processed and ultra-processed food products can provide key nutrients that are retained during processing.

A veggie-based choice like heart-of-palm pasta will have a much lower carb content than a bean-based pasta."