Is red lentil pasta gluten-free?
Red lentil pasta is an excellent gluten-free alternative to regular wheat pasta. It's made from lightly roasted red lentils ground into a fine flour. This type of pasta is higher in fibres and proteins and lower in carbs than standard pasta.
Red lentils do not contain gluten, like other legumes. Therefore it's safe for celiacs or those with gluten sensitivity to eat beans, lentils, peas, and peanuts[1].
As finding gluten-free recipes is crucial for those with this condition, we have a super handy SmartSearch Tool to help you filter our best gluten-free recipe. Make sure to check it out!
Is red lentil pasta low carb?
If you're on a low carb diet, you can still enjoy a bowl of red lentil pasta, but with moderation. Gram per gram, red lentil pasta has almost half the amount of net carbohydrates compared to regular wheat pasta.
Net carbs include only those carbohydrates that are converted into energy, thus giving calories. Therefore, they don't include fibres as they remain mostly undigested.
A 75g serving size of wheat pasta has 54g net carbs and 56g total carbs. The same amount of dried red lentil pasta, instead, has only 29g net carbs and 38g total carbs. Not only this gluten-free pasta has fewer carbs than regular pasta but also more fibres, which will keep you full for longer.
A low-carb diet restricts carbohydrates, especially those from refined sugars, bread, and pasta. It also limits the intake of starchy vegetables and focuses on lean proteins and healthy fats. In this type of diet, legumes, and thus red lentils, can be included but with moderation [2].
While a standard diet allows 130g to 225g of carbohydrates, a low-carb one restricts them to under 130g per day [3].
Moreover, in very-low-carb diets like the ketogenic diet, the amount of carbs drops to under 20-30g per day. Therefore read lentil pasta is not suitable for keto diets as a single serving already covers all the carbohydrates allowed in a single day.
If you are following this type of diet, then we recommend you opt for non-starchy pasta alternatives like spiralised zucchini, eggplant lasagna, yellow squash spaghetti and so on.
We have an easy-to-use SmartSearch tool to help you filter out recipes based on your nutrition needs from specific diets, including keto diet, to nutrients breakdown, like carbs and proteins. Be sure to check it out!
Red lentil pasta VS wheat pasta: what is the difference?
While regular pasta is made with wheat, red lentil pasta is made from red lentil flour. Therefore, red lentil pasta is a gluten-free alternative, perfect for celiacs or those with gluten sensitivity.
Moreover, red lentils are nutritionally superior to wheat. They have:
Fewer Carbs
They provide just half of the net carbohydrates compared to wheat pasta, which is great if you're following a low-carb diet.
More Fibers
They are rich in fibres, almost five times more than wheat. Fibres have so many health benefits; for example, they promote a happy digestive system and lower bad cholesterol.
More Proteins
Red lentils like other legumes are a source of proteins, and a 75g serving of this pasta had twice the proteins of its wheat counterpart. Proteins take longer to digest, filling you up and curbing hunger.
More Iron
This trace element is essential for you wellbeing as it keeps you focused and energised. Red lentil pasta provides almost three times more iron than wheat pasta
Besides its nutritional profile, red lentil pasta also tastes so good, and it's a versatile ingredient, easy to add to your favourite recipes.
Why is red lentil pasta good for you?
Red lentil pasta is incredibly healthy as it provides a source of plant-based proteins, fibres, and iron. Compared to wheat pasta, it is more nutritious and lower in carbohydrates.
Eating fewer carbs will help you lose weight as you'll reduce the number of calories drastically. Moreover, a low carb diet also helps to keep bad cholesterol, blood sugar and insulin levels under control [4] .
Red lentil pasta can be included in a low carb diet, but with moderation. Your whole body will benefit from the extra fibres, proteins, and iron. They will keep you full for longer, curb hunger, and make you feel more energised and focused.
