They invade organic shelves, nutrition Instagram accounts and even the most skeptical plates: legume pasta conquered a new audience. Coral lenses, broken pea or chickpea … These newcomers promise nutritional intakes more interesting than wheat pasta. But is this trend really justified? For Alexandra Murcier, dietitian-nutritionist, the subject deserves that we look seriously. These pasta are at the crossroads of current expectations: gluten -free diet, better weight management, vegetable alternatives. But should we really make a new food base? Here is what the specialist thinks.
What are the real benefits of legume pasta?
According to the dietician, their first asset is clear: they allow not to give up the pleasure of a pasta dish while enjoying the benefits of legumes. “”They keep the comforting aspect of pasta, but with the nutritional advantages of lenses or chickpeas“, Specifies Alexandra Murcier.
Another significant advantage: these pasta is naturally gluten -free. A strong point for people with celiac disease, intolerance or those who simply seek to reduce their consumption of gluten. “”This allows to have an interesting alternative without sacrificing the taste or the texture“, She adds.
Nutritionally, these pasta also score points. Thanks to their legume base, they display a glycemic index lower than wheat pasta, which limits the pic’s peaks after meals. “”It is relevant in a weight management process or for diabetic people“, Underlines the dietician. Their richness in fiber and vegetable proteins. Key elements to promote satiety, limit cravings and maintain a varied diet, especially when adopted a vegetarian or flexitarian diet.
To make the most of them, Alexandra Murcier recommends associating them with equal parts with vegetables. “”This allows you to benefit from a balanced, more digestible and very nourishing meal“.
The limits not to be overlooked before making it a habit
If they seem to check all the boxes, these pasta are not exempt from drawbacks. First brake: the price, which remains significantly higher than that of conventional pasta. “”They cost a little more, but as they are more satisfying, we tend to consume less“, nuance the expert.
Another constraint: their cooking time, often longer than that of traditional pasta. This may surprise the regulars of express preparations. Finally, they can be more difficult to digest. “”Some people tolerate legumes badly. This can lead to digestive discomforts, especially if you are not used to consuming it“warns Alexandra Murcier.
Should we completely replace the classic pasta?
Faced with these advantages and downsides, should we ban the wheat spaghetti of our cupboards? No way. For the dietician, the objective is rather to diversify her diet without falling into a logic of exclusion. “”Legumes with legumes are an excellent alternative, but they should not necessarily replace all the others. It is a question of varying the sources, according to his needs and his tolerances“, She concludes.