{"id":391448,"date":"2022-09-03T11:18:00","date_gmt":"2022-09-03T09:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391448"},"modified":"2024-05-09T07:42:33","modified_gmt":"2024-05-09T05:42:33","slug":"how-to-replace-regular-wheat-pasta","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/","title":{"rendered":"How to Replace Regular Wheat Pasta?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#What_is_pasta_and_what_is_the_difference_between_regular_wheat_and_whole_wheat_pasta\" title=\"What is pasta, and what is the difference between regular wheat and whole wheat pasta?&nbsp;\">What is pasta, and what is the difference between regular wheat and whole wheat pasta?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#What_are_the_alternatives_to_classic_wheat_pasta\" title=\"What are the alternatives to classic wheat pasta?\">What are the alternatives to classic wheat pasta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#1_Whole_grain_pasta\" title=\"1.&nbsp;Whole grain pasta\">1.&nbsp;Whole grain pasta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#2_Gluten-free_alternatives\" title=\"2. Gluten-free alternatives\">2. Gluten-free alternatives<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#3_Legume_pasta\" title=\"3. Legume pasta\">3. Legume pasta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#4_Konjac_pasta_Noodles\" title=\"4. Konjac pasta (Noodles)\">4. Konjac pasta (Noodles)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#How_to_cook_pasta\" title=\"How to cook pasta?\">How to cook pasta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#How_many_calories_and_nutrients_do_different_types_of_pasta_have\" title=\"How many calories and nutrients do different types of pasta have?&nbsp;\">How many calories and nutrients do different types of pasta have?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>There is nothing easier than pouring some <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pasta<\/a> into a pot, waiting ten minutes for it to cook, and then choosing one of a million ways to finish it. Perhaps this is also why pasta is such a popular side dish. However, there is one drawback. Classic wheat pasta is not as nutritionally rich as some other types. What to use instead of the basic wheat type and at the same time be able to enjoy all pasta recipes? Today&#8217;s article will tell you all about it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_pasta_and_what_is_the_difference_between_regular_wheat_and_whole_wheat_pasta\"><\/span><strong>What is pasta, and what is the difference between regular wheat and whole wheat pasta?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When shopping, most people reach for the classic white pasta. The main reasons are probably the taste everyone is used to and the lower price. However, it is a shame, because ordinary pasta provides you with a relatively <strong>small amount of nutrients<\/strong>. It is made from white wheat flour which lost its most <strong>nutritious parts<\/strong>&nbsp;&#8211;&nbsp;<strong>bran<\/strong>&nbsp;and&nbsp;<strong>germ<\/strong> during the processing.&nbsp;Only the&nbsp;<strong>endosperm<\/strong>&nbsp;(the inner part of the grain) is ground, which is made up mainly of&nbsp;<strong>carbohydrates<\/strong> (proteins, fibre and other nutrients are also present, but in much smaller quantities). Classic white wheat pasta will give you <strong>energy<\/strong>, but it will deprive you of <strong>fibre, <\/strong><strong>vitamins<\/strong>&nbsp;and other&nbsp;<strong>bioactive substances<\/strong>&nbsp;that the grain originally contained.&nbsp;In addition, they also contain gluten, and people on a gluten-free diet are therefore strictly prohibited from eating wheat pasta and must choose other alternatives.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can buy pasta made with<strong> eggs or eggless version<\/strong>. The one containing eggs has a higher fat content.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average energy and nutrient content of classic wheat eggless pasta (100 g of raw pasta):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_alternatives_to_classic_wheat_pasta\"><\/span><strong>What are the alternatives to classic wheat pasta?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you don&#8217;t want pasta in your diet to be only a source of energy and carbohydrates, but you also expect some <strong>fibre<\/strong>,&nbsp;<strong>vitamins<\/strong>&nbsp;and other&nbsp;<strong>micronutrients<\/strong>, you should enrich your diet with other types of pasta. There are many options, some of which are even suitable for those on a gluten-free diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Whole_grain_pasta\"><\/span><strong>1.&nbsp;Whole grain pasta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This pasta is made from whole grain flour, which is produced by grinding&nbsp;<strong>the whole grain<\/strong>. It naturally contains both <strong>bran <\/strong>and <strong>germ<\/strong>, which are not present in white flour.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to the bran, the whole grain flour retains, for example, the original content of<strong> fibre<\/strong>, <strong>iron<\/strong>,&nbsp;<strong>zinc<\/strong>,&nbsp;<strong>magnesium<\/strong>,<strong>&nbsp;B vitamins<\/strong>,&nbsp;<strong>vitamin E<\/strong> and many other <strong>bioactive substances<\/strong>, such as carotenoids.<\/li>\n\n\n\n<li>Thanks to <strong>germ<\/strong>, it has a higher <strong>fat content<\/strong>&nbsp;(in the form of healthy&nbsp;<strong>unsaturated fatty acids<\/strong>),<strong>&nbsp;B vitamins, selenium,<\/strong> etc.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[23,24]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The fibre content in whole grain pasta is on average <strong>2-3 times higher<\/strong>&nbsp;than in classic white flour pasta.&nbsp;100 g of raw&nbsp;<strong>whole grain<\/strong>&nbsp;pasta contains about&nbsp;<strong>9 g of fibre<\/strong>, while 100 g&nbsp;<strong>of white<\/strong>&nbsp;wheat pasta has only about&nbsp;<strong>3.2 g<\/strong>.&nbsp;By the way, the recommended daily intake of fibre is <strong>25 g<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whole grain pasta is thus&nbsp;<strong>more nutritious<\/strong> and, thanks to the higher fibre content, more <strong>filling<\/strong>. It can help to make your diet more interesting and to <strong>lose weight.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average energy and nutrient content of whole wheat pasta (100 g of raw pasta):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>356 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>64 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2.9 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>On the market, you can find whole grain pasta from several types of grains:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-wheat-mix-pasta-spirals-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">whole wheat pasta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whole grain spelt pasta<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rye-pasta-spirals-organic-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rye pasta<\/a><\/li>\n\n\n\n<li>barley whole grain pasta<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, all the above-mentioned whole grain types of pasta are made from flour containing <strong>gluten<\/strong>. Coeliacs and people who eliminate gluten for other reasons have to choose from other alternatives.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg\" alt=\"The best types of whole grain pasta\" class=\"wp-image-390888\" style=\"width:843px;height:562px\" title=\"The best types of whole grain pasta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Gluten-free_alternatives\"><\/span><strong>2. Gluten-free alternatives<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Someone who has to follow <strong>a gluten-free diet<\/strong> for health reasons cannot eat any of the pasta mentioned above. However, that doesn&#8217;t mean that they cannot enjoy delicious <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-pasta-with-tomato-sauce-and-cheese-crust\/?fbclid=IwAR22IViwBTiTf5wucAjiwBNRDIlsW0Ia3q7xWSEiqh-rFV6IqMp4z_bt0Sg#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">baked pasta<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-high-protein-pasta-with-creamy-pea-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pasta with sauce<\/a>. Instead of gluten-containing pasta they just have to go for gluten-free alternatives.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, with the help of the following alternatives, even those who do not follow a strict gluten-free diet, but suffer from problems with gluten digestion, can diversify their diet.&nbsp;Even people who just simply want to <strong>diversify their diet<\/strong> will appreciate the selection. New types of pasta can spice up your diet as they differ in taste and texture.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.&nbsp;Buckwheat pasta<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Buckwheat<\/strong><\/a> belongs to the so-called <strong>pseudograins<\/strong>. It is a good source<strong> of B vitamins<\/strong>, <strong>zinc<\/strong>,<strong> copper<\/strong>,<strong>&nbsp;magnesium<\/strong>&nbsp;and<strong> iron<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Buckwheat and buckwheat pasta contain a high proportion of <strong>fibre<\/strong>, part of which is&nbsp;<strong>resistant starch<\/strong>.&nbsp;Resistant starch &#8220;feeds&#8221; intestinal bacteria and the result is the formation&nbsp;<strong>of short-chain fatty acids<\/strong>, which subsequently nourish the cells of the intestinal mucosa and thus support digestion and overall health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The content of bioflavonoid&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rutin<\/a> is also typical for buckwheat.&nbsp;It has anti-inflammatory and antioxidant effects and thus supports the health and flexibility of blood vessels.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Buckwheat pasta can also be enjoyed as a dessert. They taste very good, for example, in combination with quark, apple, nuts and cinnamon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average content of energy and nutrients in buckwheat pasta (100 g of raw pasta):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Corn pasta<\/strong><\/h3>\n\n\n\n<p>Compared to other types of gluten-free pasta, this one is most similar to classic wheat pasta. It has a similar consistency and a pleasant taste. Corn is rich in <strong>potassium<\/strong>,&nbsp;<strong>vitamin C<\/strong> and<strong>&nbsp;B vitamins<\/strong>.&nbsp;It also contains&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>beta-carotene<\/strong><\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\"><strong>lutein<\/strong><\/a>, which have antioxidant effects and are important, for example, for eye health. Corn pasta is also a good source of <strong>fibre <\/strong>with 11g per 100g.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1,12,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average energy and nutrient content of corn pasta (100 g of raw pasta):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th><p style=\"text-align: center;\">Proteins<\/p><\/th><th><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td>361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td>7.8 g<\/td><td>2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Rice pasta<\/strong><\/h3>\n\n\n\n<p>Rice pasta is the basis of many Asian dishes and thanks to its neutral taste, it is easily combined with other foods. In addition, it is not difficult to prepare. Often you just need to soak it in boiling water for a few minutes and the side dish is ready.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>White rice is&nbsp;<strong>poor in fibre, minerals and vitamins<\/strong>.&nbsp;It even has a lower amount of fibre than white wheat flour. During the processing of rice, the husks of the rice grain are removed. This leaves only the middle part of the grain, which is mainly rich in&nbsp;<strong>complex carbohydrates<\/strong>.&nbsp;Rice pasta has the same low amounts of other nutrients as rice itself. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, its advantage is <strong>easy digestibility<\/strong>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Rice<\/a> is one of the few foods you can eat even with digestive problems. The same goes for rice pasta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average energy and nutrient content of rice pasta (100 g of raw pasta):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37876,37870,37858,53080,37864,53185,36460,36481,50044,36844,36466\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Legume_pasta\"><\/span><strong>3. Legume pasta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutritional recommendations in most countries agree that you should consume <strong>at least two servings of legumes&nbsp;<\/strong><strong>per week<\/strong>&nbsp;(one serving is roughly the size of your&nbsp;<strong>fist<\/strong>).&nbsp;At first glance, this seems like a simple task, but in fact, many people have trouble following this recommendation. The problem is that people&nbsp;often don&#8217;t know how to properly prepare <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">legumes<\/a>, season them and make sure they don&#8217;t cause gas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The problem with digestion can be solved by <strong>repeated soaking<\/strong> of legumes before cooking. In this way, the substances that cause bloating are <strong>leached<\/strong> from the legume. The water in which the substances were leached must be <strong>poured out<\/strong>. A legume that naturally bloats less is, for example, <a href=\"https:\/\/gymbeam.com\/pasta\/lentils\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">red lentils<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Canned <\/strong>or&nbsp;<strong>sterilised<\/strong>&nbsp;<strong>legumes<\/strong>, such as&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">chickpeas<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\">beans<\/a>, can make your life easier as you don&#8217;t have to cook them before serving.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The lack of imagination to come up with recipes can be easily solved. Just google for a while and you will have enough <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">recipes<\/a> to last you a couple of months. However, if you simply don&#8217;t like legumes or you are stubbornly convinced that you cannot tolerate them in your meals, you have the option of reaching for legumes in the form of <strong>pasta<\/strong>.&nbsp;This will solve all the mentioned shortcomings, so anyone who wants to include more legumes in their diet can enjoy them.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg\" alt=\"Benefits of legume pasta\" class=\"wp-image-390921\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>1.&nbsp;Legumes are rich in protein<\/strong><\/h3>\n\n\n\n<p>Legumes, unlike grains, are considered a <strong>protein food<\/strong>.&nbsp;However, you must take into account that proteins from plant sources <strong>are not complete<\/strong>, because they&nbsp;<strong>do not contain<\/strong>&nbsp;all&nbsp;<strong>essential amino acids (EAK)&nbsp;<\/strong><strong>in sufficient quantities<\/strong>.&nbsp;Protein chains are made up of&nbsp;<strong>amino acids<\/strong>, while&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>essential amino acids<\/strong><\/a>&nbsp;are those that the body&nbsp;<strong>cannot create by itself<\/strong>&nbsp;and must receive them through&nbsp;<strong>food<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, all you need to do is to supplement legumes with grains, which will give you a better spectrum of amino acids. By further adding meat, cheese or, for example, a plant-based alternative to meat, you create a protein-packed meal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in tips on plant-based protein sources, read the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Are the Best Sources of Plant-Based Protein and Why Include Them in Your Diet?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. They are one of the best sources of fibre<\/strong><\/h3>\n\n\n\n<p>Legumes have more&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fibre<\/a> than vegetables, fruits or whole <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">grains<\/a>.&nbsp;100 g of raw peas contains around 13 g of fibre. Legume pasta retains this high fibre content &#8211; 100 g of raw <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pea-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pea pasta<\/a> has approximately 14 g of fibre. For comparison, 100 g of carrots has 3 g of fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legumes and legume pasta can significantly help&nbsp;<strong>increase the amount of fibre<\/strong> in your diet.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fibre is essential for <strong>the proper function of the digestive tract<\/strong>.&nbsp;Not only does it help smooth bowel movement, but as we mentioned, it also serves as food for the beneficial bacteria in the intestines.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The consumption of legumes is associated with better&nbsp;<strong>cholesterol<\/strong> values,&nbsp;<strong>lower blood pressure, lower <\/strong><strong>blood sugar<\/strong>&nbsp;values \u200b\u200bin&nbsp;type 2 diabetes mellitus and many other health benefits.&nbsp;All of the above is related to the high&nbsp;<strong>fibre<\/strong> content.&nbsp;In addition, this nutrient has the ability to&nbsp;<strong>satiate<\/strong> you more and thus help <strong>maintain<\/strong>&nbsp;or&nbsp;<strong>reduce body weight. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What legume pasta can you pick from?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1.&nbsp;Chickpea pasta<\/strong><\/h4>\n\n\n\n<p>Chickpeas, also called Garbanzo beans, are an excellent source of <strong>folic acid<\/strong>&nbsp;(100 g of raw chickpeas contains 370% of its recommended daily intake).&nbsp;This nutrient has an irreplaceable place in the growth of tissues, in the development of the nervous system or in the formation of DNA. Chickpeas are also rich in&nbsp;<strong>copper<\/strong>,&nbsp;<strong>manganese<\/strong>,&nbsp;<strong>iron<\/strong>, <strong>phosphorus<\/strong>, <strong>potassium<\/strong>, <strong>magnesium<\/strong>&nbsp;and&nbsp;<strong>unsaturated fatty acids<\/strong>.&nbsp;Compared to other legumes, it also has a very favourable content of essential amino acids. <a href=\"https:\/\/www.zotero.org\/google-docs\/?b3Pak7\">[8]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It also contains a high amount of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/choline-bitartrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">choline<\/a>, which is necessary for the correct transmission of information between the brain and muscles. It also plays a role in fat metabolism.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chickpeas and <a href=\"https:\/\/gymbeam.com\/pasta\/chickpeas\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chickpea pasta<\/a>&nbsp;have a positive effect on the composition of the&nbsp;<strong>gut microbiota <\/strong>due to their high content of <strong>soluble fibre<\/strong> (a large part is <strong>raffinose<\/strong>). This type of fibre, &#8220;feeds&#8221; the already mentioned intestinal bacteria. These subsequently affect the immune system, the health of the digestive tract, etc.&nbsp;<a href=\"https:\/\/www.zotero.org\/google-docs\/?0aLHCX\" class=\"ek-link\"><span class=\"tadv-color\">[3]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average content of energy and nutrients in chickpea pasta (100 g of raw pasta):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2.&nbsp;Lentil pasta<\/strong><\/h4>\n\n\n\n<p>Most lentil pasta is made from&nbsp;<strong>red lentils<\/strong>.&nbsp;It is characteristic by a low content of gas-causing substances. Lentils contain the most&nbsp;<a href=\"https:\/\/gymbeam.com\/iron\"><strong>iron<\/strong><\/a><strong>&nbsp;<\/strong>of all legumes &#8211; up to <strong>two to three times more <\/strong>than others.&nbsp;This information can be essential for vegetarians, vegans and all people who have a problem with sufficient daily iron intake.&nbsp;However, the absorbability of iron from plant sources (they contain so-called <strong>non-<\/strong><strong>heme iron<\/strong>) is not as good as from animal sources (they contain so-called <strong>heme iron<\/strong>). You can support the absorbability by combining plant sources of iron with, for example, foods containing <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vitamin C<\/strong><\/a> or with <strong>animal <\/strong>sources of iron (meat, fish, eggs). <span class=\"tadv-color\" style=\"color: #ff6600;\">[6,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>By combining <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">lentil pasta<\/a> with vegetables containing vitamin C, the absorption of iron will increase. Prepare it, for example, with bell peppers, which have the most of this vitamin, or be inspired by our <a class=\"ek-link\" href=\"https:\/\/www.bing.com\/ck\/a?!&amp;&amp;p=4d70f0c3f36c0e7aJmltdHM9MTY2MTQ5NDk1MiZpZ3VpZD01YjhlYTg4My00YWE1LTQwYWQtYjMwNS1kY2FjYzRhYTdmZTAmaW5zaWQ9NTE2NA&amp;ptn=3&amp;hsh=3&amp;fclid=77d8795f-2507-11ed-b2ab-a8a3227268f3&amp;u=a1aHR0cHM6Ly9neW1iZWFtLnNrL2Jsb2cvZml0bmVzcy1yZWNlcHQtc29zb3ZpY292ZS1jZXN0b3Zpbnktcy1rcmVtb3ZvdS1wYXJhZGFqa292b3Utb21hY2tvdS8&amp;ntb=1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pasta with tomato sauce<\/a> recipe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lentils are also a great source of<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>&nbsp;folic acid<\/strong><\/a>, <strong>thiamin<\/strong>&nbsp;(vitamin B1),&nbsp;<strong>copper<\/strong>,&nbsp;<strong>manganese<\/strong> and other vitamins and minerals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Compared to other legumes, it has the highest content of&nbsp;<strong>polyphenols<\/strong>. These bioactive substances have antioxidant effects, are antibacterial, anti-inflammatory and generally have a positive effect on our health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average content of energy and nutrients in lentil pasta (100 g of raw pasta):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Pea pasta<\/strong><\/h4>\n\n\n\n<p>Peas are a very good source of <strong>thiamine <\/strong>(<strong>vitamin B1<\/strong>) and other B vitamins. 100 g of raw peas contain up to 70% of the recommended daily intake of thiamine. This vitamin is a necessary part of a number of enzymes involved in energy conversion in cells. Peas and <a href=\"https:\/\/gymbeam.com\/pasta\/peas-165865\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pea pasta<\/a> are also rich in&nbsp;<strong>manganese<\/strong>, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/other-vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin K<\/strong><\/a><strong>, potassium<\/strong>, <strong>phosphorus <\/strong>and <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnesium<\/strong><\/a>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\" class=\"ek-link\"><span class=\"tadv-color\">[5]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pea pasta, which, like other legume pasta, is rich in&nbsp;<strong>protein<\/strong>, can serve as a good basis for a meatless meal. Combine them with vegetables and yogurt or prepare a purely vegetable version with tofu or other meat substitute. Alternatively, you can get inspired by our recipe for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-high-protein-pasta-with-creamy-pea-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pea pasta with pea sauce.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>The average content of energy and nutrients in pea pasta (100 g of raw pasta):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Protein pasta<\/strong><\/h4>\n\n\n\n<p>On the market, you can also find many types of pasta, the basis of which is grain or legume <strong>enriched with protein<\/strong>.&nbsp;By combining&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/complete-high-protein-pasta-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">grains, legume and legume protein,<\/a> you can create a side dish with <strong>a higher amount of protein<\/strong> (12 g of protein in a 60 g serving) and an improved ratio <strong>of all essential amino acids<\/strong>. If you choose <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-protein-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">legume pasta enriched with legume protein,<\/a> you can easily consume up to <strong>20 g of protein<\/strong> in one serving (60 g of raw pasta). But it is important to read the labels, because the amount of added protein can vary in each product.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Get inspired by these nutritious recipes and supplement your diet with legumes and protein:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-salad-with-cashew-dressing\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pasta Salad with Cashew Dressing<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tempeh-stroganoff-with-protein-pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tempeh Stroganoff with Protein Pasta<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average energy and nutrient content of protein pasta (100 g of raw pasta):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Konjac_pasta_Noodles\"><\/span><strong>4. Konjac pasta (Noodles)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This pasta can be a great choice for weight loss. Why? When you look at the composition and nutrition label of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Konjac pasta<\/a>, you will probably be surprised by its&nbsp;<strong>extremely low energy value<\/strong>&nbsp;(7 kcal\/100 g) and&nbsp;<strong>zero carbohydrate content.&nbsp;<\/strong>However, this is not a miracle made out of thin air, but food made of <strong>water<\/strong>&nbsp;and&nbsp;<strong>glucomannan<\/strong>, which is the fibre contained in the <strong>konjac<\/strong> root. Konjac comes from Asia and is mainly made up of the mentioned glucomannan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Glucomannan<\/a>&nbsp;is a&nbsp;<strong>soluble fibre<\/strong>&nbsp;that&nbsp;<strong>absorbs water<\/strong> and thus saturates effectively,&nbsp;slows the&nbsp;<strong>absorption of nutrients<\/strong>&nbsp;into the blood and also serves as&nbsp;<strong>food for intestinal bacteria<\/strong>.&nbsp;The ability of glucomannan to bind water is also used in the production of pasta itself, since more than 90% of its content is made up of&nbsp;<strong>water<\/strong>.&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\"><span class=\"tadv-color\">[22]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is good to include konjac pasta in your diet if you want to reduce your energy intake and lose weight. <strong>The pasta doesn&#8217;t contain carbohydrates<\/strong>, has <strong>negligible energy value<\/strong> and is highly satiating thanks to its <strong>fibre <\/strong>content.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prepare it, for example, with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-bolognese-sauce-with-low-calorie-pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Bolognese sauce<\/a> and see its benefits for yourself!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Average energy and nutrient content of konjac pasta (100 g of raw pasta):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Energy Value<\/center><\/th><th><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th><p style=\"text-align: center;\">Proteins<\/p><\/th><th><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td><\/td><td><\/td><td><\/td><td>2.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_cook_pasta\"><\/span><strong>How to cook pasta?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pasta is tempting because of its <strong>simple <\/strong>and <strong>quick preparation<\/strong>. Just boil the water and cook them for as long as it says on the <strong>package<\/strong>.&nbsp;However, each type of pasta needs a different time to cook, so be sure to read the&nbsp;<strong>packaging<\/strong> carefully. However, in most cases the pasta is going to be done within 10 minutes. Drain the cooked pasta and rinse it under running water so that it doesn&#8217;t stick together and a basis for a nutritious meal is ready.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_calories_and_nutrients_do_different_types_of_pasta_have\"><\/span><strong>How many calories and nutrients do different types of pasta have?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Pasta<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrates<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Proteins<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>White wheat<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Whole grain wheat<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rye&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">324 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">68.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Buckwheat&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Corn<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rice<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chickpeas&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pea-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Peas<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Red lentil pasta<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Konjac<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[14,21]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span><strong>What should you remember?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Classic white pasta is a popular tasty side dish, but it is poor in nutrients. It is definitely <strong>not necessary to avoid<\/strong>&nbsp;this pleasure and eliminate it from your diet. However, you will do better for your health if you replace it with <strong>more nutritious alternatives<\/strong>.&nbsp;<strong>Whole grain pasta<\/strong>&nbsp;will provide you with&nbsp;a higher content&nbsp;<strong>of fibre<\/strong>&nbsp;and&nbsp;<strong>micronutrients.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can increase the content of<strong> fibre, micronutrients <\/strong>and <strong>proteins<\/strong> by using <strong>legume pasta<\/strong>.&nbsp;If you need a&nbsp;<strong>gluten-free alternative<\/strong>&nbsp;or just want to&nbsp;<strong>diversify your diet<\/strong>, you can choose from many <strong>gluten-free options.&nbsp;<\/strong>All pasta types we talked about, along with low-calorie ones made from <strong>konjac<\/strong>, are suitable for&nbsp;<strong>a weight loss<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If the article taught you something new, don&#8217;t keep it to yourself and spread it by sharing it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Would you like to replace classic wheat pasta with a more nutritious alternative, but don&#8217;t know how? Today&#8217;s article will introduce you to several types of pasta that will solve this problem.<\/p>\n","protected":false},"author":156,"featured_media":390838,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,6965,7349,6317],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-391448","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-low-calorie-foods","10":"tag-nutrition","11":"tag-pasta","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Replace Regular Wheat Pasta? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is pasta and its types? Replace classic wheat pasta with whole grain or legume pasta and fill your diet with fibre, proteins and vitamins.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Replace Regular Wheat Pasta? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What is pasta and its types? 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