Are High-Protein Legume Worth Their Hefty Price Tag

Legume-based pastas made from chickpeas, lentils and beans are popping up in grocery aisles and gaining hype as a nutrient-packed gluten-free swap. But despite the buzz, are these trendy alt-pastas truly a healthy upgrade? Experts weigh in on the pros and cons.

Gastroenterologist Dr. Will Bulsiewicz examined the nutritional merits of chickpea and lentil pasta in a recent social media video. He called out several advantages compared to traditional wheat pasta - namely much higher protein and fiber content. Some legume pasta varieties offer around 25 grams of protein and 13 grams of fiber per serving, over twice as much as wheat noodles.

Plus, iron levels are higher thanks to the beans and lentils. This mineral supports healthy red blood cells and metabolism. However, Dr. Bulsiewicz noted some downsides as well, like the significantly higher cost of specialty legume pastas.

Our nutrition experts agree chickpea and lentil pastas beat out plain wheat in certain nutrients. But they say the pasta alternatives differ more broadly in taste, texture and functionality.

"Legume pasta is not a 1-for-1 swap for regular pasta," said Jessica Ball, RD. "It shouldn't be considered a replacement, but a nice option when you want extra protein and fiber without the gluten. The flavor and texture are quite different though."

In our test kitchen, we found chickpea and lentil pastas cook faster and turn mushier than wheat varieties. They work best in chilled pasta salads or hearty baked dishes where al dente noodles aren't essential. Clean ingredient lists with just one or two whole food elements provide appeal for those avoiding processed foods.

But with a price tag up to triple traditional pasta, costs add up quickly. And the distinctive dense, earthy flavor of beans and lentils might take some adjusting for picky palates. Some report digestives issues from high fiber legume pastas as well.

Those following a gluten-free diet have limited options, so a chickpea or lentil pasta may be a welcome alternative. However, wheat-eating consumers can likely obtain similar benefits through traditional pasta paired with beans, lentils, veggies and lean proteins in the overall dish or meal.

For instance, our recipe developers recommend adding chickpeas, artichoke hearts, nuts and mozzarella cheese to a bowl of whole wheat penne. Or tossing white beans, zucchini and fennel with regular spaghetti. These one-pot meals provide a nutritional boost similar to swapping the actual pasta itself.

"I support legume pastas as one option for increasing plant-based protein and fiber intake," said Dr. Bulsiewicz. "But they shouldn't fully replace regular pasta which offers its own benefits. A balanced approach utilizing both can be perfect for many people."

In the end, nutrition priorities and personal taste preferences should drive any decision to incorporate alternatives like chickpea pasta into your diet. Gluten-free eaters have an obvious motivation to give them a try. For others, enjoy legume pastas occasionally for more diversity, but don't feel compelled to completely swap your pantry staples.

When made from whole foods and minimally processed, both legume and wheat pastas can have a place in healthy eating patterns. Those avoiding gluten absolutely benefit from the surge in bean-based options. But for most, standard pasta combined with veggies, herbs, lean protein and healthy fats remains a nourishing, affordable choice.

Experimenting with alternatives like chickpea noodles can enhance creativity and flexibility in your cooking. But don't feel pressure to hop on food fads or trends. Your unique needs should guide any switch from beloved pantry staples, not just buzzy marketing claims.

In the end, context is everything when assessing the merits of various pasta varieties. "Better" depends on your dietary preferences, budget, taste and nutrition goals. Any pasta can fit into an overall balanced diet. Focus first on getting enough essential nutrients from diverse whole foods over the day, then supplement with trendy specialty items as desired.