The One Processed Food Dietitians Want You to Eat More Often

This is a summarized version of an article from Livestrong.  Read original article here.

The Yolk

• Chickpea pasta is what dieticians want you to eat
• People think processed foods are all bad, but:
  • Bad -Ultra processed like candy, chips, sodas, etc.
  • Maybe good – Minimally processed to alter food or add nutrients
• Chickpea pasta most notably has less calories, less carbohydrates, and more protein than average wheat pasta
• The many benefits of eating chickpea pasta include:
  • Helps digestion with fiber content (8 grams approximately)
  • Helps with blood sugar and weight because protein and fiber slow digestion
  • Lowers risk of disease because of fiber content
  • Helps build muscle with protein
  • Most are safe for gluten allergies

Perspective

There’s some big claims in here that aren’t all that bad but notable:

• “You’d be doing yourself a disservice” if you don’t eat processed foods
  • It’s not that big of a deal
• “It’s one of the most nutrient-dense foods on the planet”
  • A quick search shows no chickpea pasta on those lists (see below)
• The fiber content is different in the chart, showing less than wheat pasta, than in the article
  • Regardless, it’s high in fiber but wheat can be too

Resources & Research

• The Food Compass – A scoring system for all different types of foods, including processed foods
• ANDI Food Scores: Rating the Nutrient Density of Foods
• Carbohydrate quality and human health: a series of systematic reviews and meta-analyses

Recommendations

• Banza pasta is the best tasting brand in my opinion – Buy here at Amazon
• Check your local grocery pasta or “natural” section for chickpea pasta
• Many types available with subscription at Thrive Market