Skip to Content

Is lentil pasta actually healthier?


Lentil pasta has become increasingly popular in recent years as a higher protein and higher fiber alternative to traditional wheat pastas. Proponents claim that swapping regular pasta for lentil pasta can boost nutrition and aid weight loss. But is lentil pasta truly a healthier choice? Or is it just another over-hyped “health food” trend? This article examines the nutrition facts, health benefits, and potential downsides of lentil pasta to find out if it lives up to the hype.

What is lentil pasta?

Lentil pasta is pasta made using lentil flour rather than traditional wheat flour. Lentil flour is produced by milling dried lentils into a fine flour. This lentil flour is then mixed with water and shaped into pasta shapes like spaghetti, elbows, or rotini.

Some key differences between lentil pasta and traditional pasta:

– Lentil pasta gets its rich golden or reddish-brown hue from lentils. Regular pasta is a pale yellow or white color.

– Lentil pasta is gluten-free. Regular pasta contains gluten from wheat.

– Lentil pasta cooks faster than regular pasta, in about 5-8 minutes. Traditional dried pasta takes 10-12 minutes to cook.

– When cooked, lentil pasta has a firmer, more toothsome texture than wheat pasta. It can hold its shape better when served.

– Nutritionally, lentil pasta blows regular pasta out of the water (more details below).

So in a nutshell, lentil pasta provides a gluten-free, high-protein, high-fiber pasta alternative with a pleasantly firm texture. But does it really promote better health? Let’s analyze its nutrition profile.

Nutrition Facts: How does lentil pasta compare to regular pasta?

At first glance, lentil pasta dominates over regular pasta in nearly every nutritional category:

Protein

Lentil pasta provides 3 times the protein of traditional wheat pasta. Here’s a protein comparison in a 100g dry serving:

Pasta Type Protein (g)
Lentil pasta 25g
Whole wheat pasta 10-12g
Regular pasta 12-13g

This extra protein comes from the lentils. Adding more protein to meals can enhance satiety, support muscle growth and maintenance, and provide sustained energy.

Fiber

Lentil pasta also serves up significantly more fiber than plain wheat pasta:

Pasta Type Fiber (g)
Lentil pasta 18g
Whole wheat pasta 6-8g
Regular pasta 3g

The fiber boost again comes from the use of lentils. Getting more fiber in your diet promotes healthy digestion and heart health, improves glycemic control, makes you feel fuller after eating, and may support weight management.

Micronutrients

When it comes to micronutrients like vitamins, minerals and antioxidants, lentil pasta provides a greater nutrient density than regular refined pasta. Lentils supply an array of beneficial plant compounds and micronutrients like:

– Folate
– Iron
– Potassium
– Magnesium
– Zinc
– Polyphenols

Many traditional wheat pastas are stripped of micronutrients during processing. So replacing your pasta with lentil pasta can help you consume more minerals and phytonutrients that are lacking in the average American diet.

Carbs and calories

Lentil pasta contains fewer net carbs and more slowly digested carbs than conventional pasta. Here is a carb comparison:

Pasta Type Total Carbs Net Carbs
Lentil pasta (100g dry) 52g 34g
Whole wheat pasta (100g dry) 71g 60g
Regular pasta (100g dry) 75g 73g

Net carbs = total carbs – fiber

The lower carb load makes lentil pasta preferable for those monitoring their carb intake due to diabetes, metabolic syndrome, or weight goals. The high fiber content also blunts the glycemic impact of the carbohydrates, reducing blood sugar spikes after eating.

Calorie-wise, a 100g dry serving provides around 350 calories for lentil pasta versus 370-380 calories for wheat pasta. So the calorie difference is minimal.

Gluten

Finally, lentil pasta is naturally gluten-free. This makes it a suitable pasta choice for anyone with celiac disease, gluten sensitivity, or who chooses to avoid gluten for other reasons. Most wheat-based pasta contains gluten.

The bottom line

Based on nutrition facts alone, lentil pasta emerges as the clear winner over traditional wheat pasta. It provides more protein, more fiber, more micronutrients, fewer net carbs, and no gluten. Replacing your regular pasta with lentil pasta offers tremendous nutritional upgrades.

But does this nutrition profile automatically translate into better health outcomes? Let’s weigh some potential health benefits and drawbacks.

Potential health benefits of lentil pasta

Here are some of the touted health perks associated with swapping regular pasta for lentil pasta:

Increased satiety

The protein, fiber, and complex carbs in lentil pasta may leave you feeling fuller after eating versus wheat pasta. One study found that lentil pasta produced a greater satiety hormone response and self-reported satiety compared to durum wheat pasta [1]. The increased satiety from lentil pasta means you may get by with smaller portion sizes and feel satisfied for longer between meals.

Improved digestive health

The substantial fiber content of lentil pasta supports digestive regularity and healthy gut function. The prebiotic fibers in lentils may also nourish beneficial gut bacteria. Overall, lentil pasta confers benefits for your gastrointestinal health.

Better glycemic control

For people with diabetes or prediabetes, lentil pasta provides slower-burning carbs with a gentler impact on blood sugar. The low glycemic index/load of lentils helps manage glucose response and insulin levels.

Lowered cholesterol

Some research indicates the soluble fiber in lentils can reduce LDL or “bad” cholesterol levels in people with high cholesterol [2]. This may decrease risk factors for heart disease.

Increased antioxidant intake

Lentils supply various antioxidant polyphenols that combat oxidative stress and inflammation in the body. Choosing lentil over wheat pasta gives you a greater antioxidant boost.

Lean muscle support

The elevated protein content of lentil pasta makes it a better choice for supporting or building lean muscle mass as part of an active lifestyle. Protein is essential for muscular repair, recovery, and growth after exercise.

Nutrient density

With its rich supply of protein, fiber, complex carbs, and micronutrients, lentil pasta offers superior whole food nutrient density compared to refined wheat pasta. You obtain a powerhouse nutritional package from one ingredient.

Gluten-free option

For those avoiding gluten, lentil pasta provides a tasty, nutritious gluten-free carbohydrate source to swap into meals.

Sustainability benefits

Lentils have nitrogen-fixing properties that enrich soil and enhance sustainability. Small water footprints, drought resistance, and low carbon emissions also give lentils environmental advantages over some other crops.

Potential downsides of lentil pasta

Lentil pasta sounds fantastic on paper – but are there any potential downsides to consider before ditching wheat pasta?

Digestive issues

For some people, the extra fiber in lentil pasta could initially cause some gas or bloating as their digestive system adjusts. This typically resolves with consistent intake. The high legume content could also aggravate sensitivities in those with IBS. Starting with small servings allows your body to adapt.

Cooking differences

The texture and faster cooking time of lentil pasta takes some getting used to. The pasta can clump together or get overcooked if preparation directions aren’t followed. It also won’t provide the silky, soft pasta experience some people prefer.

Higher cost

Lentil pasta tends to cost 2-3x as much as wheat pasta. The high protein and low-glycemic benefits come at a price premium.

Lower folate content after cooking

One study found the folate content of dry lentil pasta decreased by 35% after cooking it [3]. Some pre-cooking folate levels are lost. But it still ended up with more folate than whole wheat pasta post-cooking.

Anti-nutrient effects

Lentils contain anti-nutrients like phytic acid that may impact mineral absorption. However, food preparation and cooking can reduce phytic acid levels in lentil pasta and boost its nutritional availability [4].

Allergen warning

Lentil pasta contains legumes, so it could pose risks for those with severe legume allergies. Luckily most legume allergies cause minor symptoms. But those with peanut allergies should exercise caution due to cross-reactivity concerns.

Types of Lentil Pasta

There are a few main varieties of lentil pasta to choose from:

Red/Yellow Lentil Pasta

Made from red or yellow lentil flour, these pastas have a robust flavor and golden color. Red and yellow lentils hold their shape well during pasta processing for a tender but firm texture.

Green/Brown Lentil Pasta

Green or brown lentils produce pastas with an earthier flavor. They tend to be more delicate than pastas made with red or yellow lentils.

Mixed Lentil Pasta

Some pastas blend two or more lentil varieties, like red lentils and green lentils. This balances flavor and texture. The mixes may also balance nutrients from different lentil types.

Alternative Flours

For variety, some lentil pastas incorporate alternate protein-rich flours like garbanzo bean flour or quinoa flour.

When choosing a lentil pasta, consider the flavor profile and texture you prefer. Be sure to check the ingredient list to see what type of lentil flour is used.

How to Cook Lentil Pasta

Cooking lentil pasta takes some adjustment from regular pasta. Here are some tips for best results:

– Use plenty of water and stir frequently. Low water to pasta ratios cause clumping.

– Cook it al dente, around 2-3 minutes less than package directions. It overcooks quickly.

– Drain it promptly after cooking and rinse with cool water to halt cooking. Avoid mushiness.

– Skip oil in the pot – it makes lentil pasta too slippery. The pasta has enough texture already.

– Acidic sauces like tomato or pesto work well and help tenderize. Cream or cheese sauces can overwhelm it.

– Mix in sauce off heat to avoid overcooking pasta.

It may take some trial and error to get the preparation just right. Taking sauces and cooking time into account brings out the best in lentil pasta.

Simple Lentil Pasta Recipes

Lentil pasta excels in both vegetarian dishes and meat-based recipes. Its versatility makes it an easy swap for classic wheat pastas. Here are some simple, tasty lentil pasta meals to try:

Lentil Bolognese

Ingredients:
– 1 package lentil pasta
– 1 tablespoon olive oil
– 1 onion, diced
– 1 carrot, peeled and grated
– 2 garlic cloves, minced
– 1 pound lean ground turkey
– 24 ounces marinara sauce
– 2 teaspoons Italian seasoning
– Fresh basil, Parmesan cheese for serving

Directions:

1. Cook lentil pasta according to package directions. Drain and set aside.
2. In a skillet over medium high heat, warm olive oil. Cook onions for 2-3 minutes until translucent.
3. Add carrots and garlic. Cook for 2 more minutes.
4. Add ground turkey. Cook while breaking up meat until no longer pink, about 3-5 minutes.
5. Stir in marinara sauce and Italian seasoning. Simmer for 5 minutes.
6. Add cooked lentil pasta to Bolognese sauce. Toss to coat pasta evenly.
7. Serve topped with fresh basil and Parmesan cheese.

Lentil Pasta Salad

Ingredients:
– 1 package lentil rotini pasta
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 bell pepper, diced
– 1 (15 ounce) can chickpeas, drained and rinsed
– 1/2 cup crumbled feta cheese
– 1/4 cup red wine vinegar
– 2 tablespoons olive oil
– 1 clove garlic, minced
– 1/4 teaspoon dried oregano
– Salt and pepper to taste

Directions:

1. Cook lentil pasta according to package directions. Rinse under cold water and drain.
2. In a large bowl, combine pasta, tomatoes, cucumber, bell pepper, chickpeas and feta cheese.
3. In a small bowl, whisk together vinegar, olive oil, garlic and oregano. Season with salt and pepper.
4. Pour dressing over salad and toss to coat. Refrigerate until ready to serve.

Creamy Mushroom Lentil Pasta

Ingredients:
– 1 package lentil farfalle pasta
– 1 tablespoon olive oil
– 12 ounces mixed mushrooms, sliced
– 3 cloves garlic, minced
– 2 cups vegetable broth
– 1 cup heavy cream
– Juice of 1 lemon
– 2 teaspoons fresh thyme leaves
– 1/4 cup fresh parsley, chopped
– Salt and pepper to taste

Directions:

1. Heat olive oil in a skillet over medium high heat. Add mushrooms and cook for 5 minutes until browned.
2. Add garlic and cook for 1 minute until fragrant.
3. Stir in vegetable broth and heavy cream. Bring to a gentle simmer and cook for 10 minutes.
4. Remove from heat. Puree sauce using an immersion blender or regular blender.
5. Add lemon juice, thyme leaves, parsley and season with salt and pepper.
6. In a pot of salted boiling water, cook lentil pasta according to package directions until al dente. Drain.
7. Add cooked pasta to sauce and stir to coat evenly. Enjoy!

The Bottom Line

Lentil pasta provides a high-protein, gluten-free alternative to regular wheat pasta with a pleasantly firm, toothsome texture. Its impressive nutrition stats with extra protein, fiber, and micronutrients give it marked advantages for health. Replacing some or all of your weekly pasta servings with lentil pasta can boost nutrition, manage blood sugar, aid digestion, and promote satiety. Just be mindful of the higher cost and adjust cooking techniques for optimal texture. Overall, lentil pasta makes a smart, nutritious swap to enhance your diet and well-being.