Shirataki noodles are made from glucomannan, a type of fiber extracted from the root of the konjac plant. Because the fiber passes through your intestine undigested, shirataki noodles are essentially free of calories and carbs.

They have a gelatinous texture and little to no taste but take on the flavors of other ingredients when cooked. In addition, glucomannan fiber has been shown to increase weight loss and reduce levels of ghrelin, the hormone that stimulates hunger 6 , 7.

Other studies have found that supplementing with glucomannan can reduce cholesterol levels, stabilize blood sugar and treat constipation 8 , 9 , However, keep in mind that shirataki noodles contribute almost no calories or nutrients to your diet. Chickpea pasta is a newer type of gluten-free pasta that has recently garnered a good deal of attention among health-conscious consumers.

Protein and fiber have a filling effect and can help reduce your calorie intake throughout the day to aid weight control 12 , 13 , In fact, one small study in 12 women found that eating one cup grams of chickpeas before a meal helped reduce blood sugar levels, appetite and calorie consumption later in the day, compared to a control meal Summary Chickpea pasta is high in protein and fiber, which may aid weight control and help improve bowel function, cholesterol levels and blood sugar management.

Its main ingredient, quinoa, is a popular whole grain favored for its rich nutrient profile, mild flavor and extensive health benefits. As one of the few plant-based complete proteins available, quinoa delivers a hearty dose of all nine essential amino acids that your body needs Quinoa is also a good source of several other important vitamins and minerals, including manganese, magnesium, phosphorus, folate, copper and iron Studies show that fiber can slow the absorption of sugar in the bloodstream to regulate blood sugar levels, improve digestive health and promote feelings of fullness to prevent weight gain 21 , 22 , Summary Quinoa pasta is made from quinoa and other grains, such as corn and rice.

Soba noodles are a type of pasta made from buckwheat flour, a plant commonly cultivated for its nutritious grain-like seeds. They have a nutty taste with a chewy, grainy texture and are available in many different shapes and sizes.

Soba noodles are lower in calories than many types of traditional pasta but still supply a good amount of protein and fiber. A two-ounce gram serving of cooked soba noodles contains about 7 grams of protein, 3 grams of fiber and a good amount of several important micronutrients like manganese and thiamine 24 , Studies show that eating buckwheat may be associated with improved cholesterol levels, blood pressure and weight regulation 26 , However, note that some manufacturers combine buckwheat flour with other types of flour when producing this type of noodles.

Be sure to check the ingredients label carefully and avoid any products that contain wheat flour or white flour if you have celiac disease or a gluten sensitivity. Summary Soba noodles are a type of noodle made from buckwheat flour. Eating buckwheat has been linked to improved heart health, weight regulation and blood sugar levels.

Many types of gluten-free pasta are made using a blend of different grains, including corn, millet, buckwheat, quinoa, rice and amaranth. The nutritional value of these pasta varieties can vary significantly based on what types of grains are used. They may contain anywhere between 4—9 grams of protein and 1—6 grams of fiber per 2-ounce gram serving 29 , 30 , For the most part, multigrain pasta can be a good alternative to regular pasta for those with celiac disease or a gluten sensitivity.

Multigrain pasta is also often closer in taste and texture to traditional pasta. Just a simple swap can make all your favorite recipes gluten-free. Summary Multigrain pasta is made from grains like corn, millet, buckwheat, quinoa, rice and amaranth.

Though pasta may have once been considered completely off the table for those on a gluten-free diet , there are now plenty of options available.

Be sure to opt for products that are certified gluten-free and double check the ingredients label to avoid cross-contamination and adverse side effects. Additionally, keep intake in moderation and pair your pasta with other nutritious ingredients to maximize potential health benefits and maintain a well-rounded diet.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Though pasta and noodles are incredibly versatile, they're also very high in carbs, which some people prefer to limit. Here are the top 11 low-carb….

Orzo is a popular type of pasta that looks a bit like rice. This article explains if orzo is gluten-free. Gluten is a protein found in many foods. This article explores who should avoid gluten, what foods contain it, how to eat a gluten-free diet, symptoms,.

When it comes to weight loss, carbs get a bad rep. But science shows that pasta can be healthy if eaten a certain way. There are plenty of delicious foods to choose from on a gluten-free diet.

Learn more about 84 gluten-free foods, as well as some foods to avoid. Gluten sensitivity involves adverse reactions to gluten, a protein found in wheat and several other grains. A gluten-free diet can improve symptoms. Already have an account?

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Pros: These mild-tasting noodles hold their shape through various applications. Cons: We found that this Cavatappi can become mushy if overcooked, so it requires extra attentive cooking. We also noticed that contingent upon the sauce, this pasta might not absorb sauce well.

Aside from its dietary specs each 3. During our taste tests, we loved this cavatappi shape specifically.

We found it successfully held little pockets of sauce inside its hollow center for flavor-packed bite after bite. Pros: This certified-organic farfalle has just one single ingredient. They maintain their shape wonderfully and hold up well as a good leftover option. Cons: This pasta has a lower protein and fiber content than its legume counterparts and tends to stay hard in the center until fully cooked.

It may be difficult to reach an al dente texture with this cut. Imagine our surprise when this single-ingredient rice-based pasta did not fall apart in its pasta pot during our tests!

Versatile, leftover-friendly, and uber absorbent when it comes to soaking up the sauce, this farfalle is well suited for many pasta dishes including cold pasta salads and pasta bakes not something you can say about all gluten-free options.

Pros: With a subtle and versatile flavor, we found these elbows can be cooked al dente without giving a bitter taste. Bonus points for superb sauce-holding-ability.

Cons: This option does not hold well in pasta bakes or when overcooked. Go ahead: Ask a gluten-eating friend to try out these elbows. We recommend using this particular corn-, quinoa-, and rice-based pasta dressed in a classic pomodoro or simple butter and cheese.

Plus, they use no artificial colors or dyes. Delicious, cheesy, saucy, and ready to eat in under ten minutes, these boxes are not just for the kiddos. Pros: With minimal cook time, this fresh find is a grain-free option with minimal ingredients and a silky texture and bite.

This fresh red lentil pasta turns to a stunning orange shade when cooked yes, it does look like a work of art when dressed with pesto, believe me. Because this gluten-free option is fresh and not dried, it has a fridge shelf life of 5 days, but if you need it to stick around for longer you can freeze it.

No need to defrost before cooking. It can be added directly into the pot. Pros: With a chewy, tender encasing and a creamy, versatile filling, this fresh pasta has the perfect bite and stays together even if overcooked.

Cons: For those with allergies to things other than gluten such as dairy, nuts, or eggs this may not be the best option. These ravioli also can become gummy if overcooked or left without sauce for a long period. But trust me, this packet of ravioli is a blast from the past for those of us who used to eat gluten and no longer can.

The almond flour base gives the dough a slight sweetness that pairs perfectly with lighter, umami-centered sauces. Pro tip: there's a delightful combination to be found in browned butter and sage with loads of parmesan and cracked pepper.

Pros: This pasta is extremely flexible and will twirl without breaking. Cons: Despite its redeeming qualities, this spaghetti has no protein content, can harden when cold, and might stick together if overcooked and not fully tossed in sauce.

This grain-free spaghetti is shockingly flexible. Besides its marvelous ability to twirl itself around a fork, this tuber-based option is like a sponge for sauces and provides a neutral base to soak up whatever flavor you decide to dress it in.

Pros: We love these multi-use pasta sheets for a variety of culinary purposes. Cons: These sheets are not friendly for those with allergies to nuts or eggs. They also must be kept frozen which limits their portability and shelf life.

These ready-to-use sheets can be used for anything from hand pies to manicotti and, of course, lasagna. Grain- and gluten-free, these almond flour sheets just need to thaw and then can be handled as you would fresh, handmade dough.

You can even slice them into wide ribbons for linguine in a pinch. Cons: Be careful not to overcook this animal-inspired cut, as it can get dense with too much time in the pasta pot.

To make our selects, we used both real-world testing insights as well as market research. We evaluated each gluten-free pasta brand based on taste, texture, and versatility. For the varieties we tested, we paid close attention to how firmly each pasta shape held up during the recommended cooking time and each pasta's ability to soak up various sauces, like Pomodoro and pesto.

Bonus points were awarded to the pasta brands that could be refrigerated and reheated without losing flavor or texture. Additionally, we spoke with Breana Killeen , a chef and registered dietician, to get some fine-tuned details on the nutritional content of gluten-free pasta, how gluten-free pasta is different than traditional wheat-based pasta, and what factors make the best gluten-free pasta taste so great.

The main ingredients in the gluten-free pasta you choose play the most important role in your finished dish. Not only do they greatly affect the taste, but the ingredient makeup is also a key factor in the texture of the cut.

Another reason to pay close attention to ingredients is to decipher nutritional value. Despite the misconception that gluten-free products are automatically healthier than ones that contain gluten, some gluten-free pasta may contain less protein or fiber than wheat-based options.

Ingredients are key to achieving the desired flavor and texture of your pasta. Because gluten is a protein, it provides elasticity, structure, bounce, and give. Without that key component, many gluten-free kinds of pasta can fall apart, or worse, turn to mush.

Opting for a legume-based option will minimize your chances of this dreaded outcome because peas and beans are also high in gluten. The only caveat with legume-based cuts is that they sometimes can air on the bitter side. While non-gluten grain-based pasta usually results in a silkier, sweeter, and milder taste, they tend to lack structure.

For this reason, you may want to consider looking for corn, rice, and other grain-based pasta with binders such as xanthan gum or tapioca starch to aid in texture and bounce. Gluten-free pasta generally has a shorter cook time than traditional cuts.

While each gluten-free product will have different directions and cook times, we found that most generally land somewhere between the minute mark for dried pasta and the minute mark for fresh or frozen options.

Without the structural support of gluten molecules, these rice-, corn-, quinoa-, and legume-based options can quickly turn squishy or gluey when overcooked. When cooking gluten-free pasta it is important to pay attention to cooking time.

Air on the side of less is more. Taste is subjective. However, there can indeed be rounder, creamier, slightly earthier notes in legume-based pastas, in comparison to the understated, subtle flavor profile of grain-based options.

Unlike traditional gluten pasta, though, gluten-free options are less one-cut-fits-all. While the flavor notes of a corn- or rice-based option may complement a pasta bake, a chickpea-based pasta may be the best paired with a simple pesto sauce.

Trying a variety of brands, cuts, and gluten-free ingredient bases is an important step in deciding which pasta option tastes best in various dishes. They have amazing rigatoni. The main textural component in traditional pasta or any bread, pastry, or gluten-based product for that matter is gluten.

Gluten is a protein structure, or a series of molecules that physically hold up dough to provide a springy, stretchy, and structurally sound dough composition. Without gluten, pasta makers have had to get creative.

Now, you can find products made with just about every gluten-free ingredient. We lean toward two main categories: legume-based and grain-based. Pasta made with legumes uses ingredients like lentils, chickpeas, and legumes.

Grain-centered options have main ingredients like rice, corn, quinoa, and buckwheat. Long story short: Yes. Just like you would your average cut, make sure your water is salted, and at a roaring boil before you add in your gluten-free pasta both dried and fresh.

Stella is a former Pastry Chef turned food writer with years of experience testing and researching all things food. Invested in discovering fun, new flavors, and the tools that help to make them, you can find her work in EdibleLA, Apartment Therapy, and the Kitchn.

Stella discovered she was a celiac nearly a decade ago and has dedicated much of her culinary work to discovering and creating gluten-free alternatives that fit the bill.

In addition to testing dozens of gluten-free pasta for this article, she also consulted Breana Killeen , a chef and registered dietician, for her expert recommendations.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. They keep their shape and texture. They add flavor and personality to a dish. They can trick my Aunt Diane, who is deeply skeptical of all things gluten-free.

My exploration spans ingredients like lentils, quinoa, yellow peas, chickpeas, and almond flour formed into fusilli, fettuccine, and everything in between.

And the best part? Most gluten-free pasta brands are great in this category. If you follow the cooking time on the box, toss gently, and serve immediately, the noodles will reliably hold up—unlike in some other applications more on that later.

Banza is always in my pantry. Cooked al dente, Banza is toothsome like the real deal. This one fools Aunt Diane every time. Banza Chickpea Pasta Pack of 6. Zenb also has this effect. Made from yellow peas, its penne, elbows, and rotini maintain the look and feel of traditional pasta.

I also really enjoy playing with konjac-based Miracle Noodles , which have a nice bounce to their bite. Zenb Yellow Pea Pasta Pack of 3. Miracle Noodle Konjac Pasta Pack of Thai Kitchen Rice Noodles Pack of 6.

Both maintain their sturdiness after swimming in liquid for a while and have the added bonus of a high-protein legume boost.

Public Goods Red Lentil Pasta.