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Lentils, chickpeas & Co: What are they good for? And is wheat flour pasta really that unhealthy? We ensure clarity in the pasta jungle.
Products made from legumes such as lentils, chickpeas and Co. have long been the absolute bestseller among health-conscious pasta freaks. After all, they are much healthier than the classic wheat version. But is that true? And “healthier” - what does that even mean?
Wheat versus Whole Wheat
First of all, let's look at pasta made from grain. Where did "normal" noodles get their bad reputation from? “In the production of classic white noodles, wheat flour is used from which the seedlings and outer layers - and thus all high-quality nutrients - have been removed. That is why we are talking about empty calories,”explains Franziska Dopf, graduate nutritionist from Eat Clever Forever. “The whole thing is also converted very quickly into sugar and makes the blood sugar level rise rapidly. Whole grain products, on the other hand, still contain these nutrients such as fiber, vitamins and trace elements. The body takes longer to process them and the blood sugar level rises more slowly."
How healthy is lentil paste?
Noodles made from ground lentils are all the rage these days. And rightly so: “They contain fiber, minerals, B vitamins and complex carbohydrates that keep you full for a long time. They also have a high proportion of vegetable protein, which is why they are often used in a balanced vegetarian or vegan diet,”says the expert. “Lentil noodles contain twice as much protein as conventional pasta, plus more fiber and fewer carbohydrates. In addition, here too, similar to the whole grain version, the blood sugar level rises only slowly."
What noodles then?
The prices for pasta made from legumes are a little higher, and they taste a little different. As is well known, one can argue about taste, but especially when you prepare it with various sauces, you hardly notice a difference.
The calorie content per hundred grams is quite similar for all types, whether wheat, whole grain, spelled, peas, chickpeas or lentils. In terms of nutrients, lentil noodles are clearly the best: they are lower in fat and much higher in protein than the others.
But as with (almost) everything, the motto here is: the right balance is what counts. "Especially when you think about the acid-base balance," says Dopf. “Spelled that has germinated for a long time is metabolized in an alkaline way, while whole grain products and legumes are (good) acidifiers. Basic foods in particular are great for digestion and relieve the intestines."
