Low Glycemic, High Protein Pastas

In my search for a pasta with the highest protein content and lowest glycemic index, I put together a chart to aid me on my next shopping trip.

To begin, I had to quickly review the meaning of the glycemic index (GI) of foods and how to read the index. The lower the glycemic index, the more slowly that food digests and the more slowly it alters one’s blood sugar levels.  A GI of anything lower than 55 is considered low on the index; 55-70 is moderate; any food with a rating higher than 70 is high (too high to be considered healthy).

Type of Pasta Protein per ½ cup dry Glycemic Index
Buckwheat 8 grams 46
Kamut 10 grams 45
Mung Bean Noodles (threads) 0 26-39
Quinoa 4 grams (15% of total volume) 53
Rice, brown 7 45
Rye 6 55
Spelt 8 grams (17% of total volume) 54
Wheat, whole 3.5 grams 40-60, depending on thickness of pasta and how al dente it is when cooked

For weight loss and maintenance purposes, as well as nutritional value, I want the highest protein pasta with the lowest glycemic index.

The winners: According to my research, my pasta of choice is kamut, with brown rice pasta running a close second.

Sources:

http://www.dummies.com/how-to/content/how-to-replace-highglycemic-grains-with-lowglycemi.html

http://www.quinoa.net/199.html

http://voices.yahoo.com/four-delicious-wheat-flour-alternatives-10841621.html?cat=22

http://caloriecount.about.com/calories-spaghetti-whole-wheat-cooked-i20125

http://lowcarbdiets.about.com/od/whattoeat/a/glycemicindlist_2.htm

http://www.fitsugar.com/Nutritional-Comparison-Whole-Grain-Pastas-1525978

http://www.guianutricion.com/en/montignac/29-indice-glicemico

https://www.google.com/search?source=ig&rlz=&q=mung+bean+noodles+threads+protein&oq=mung+bean+noodles+threads+protein&gs_l=igoogle.3…1073.35461.0.35952.72.22.12.29.29.4.451.3400.9j6j5j1j1.22.0…0.0…1ac.1.cYgI0ippCRk

http://www.everydayhealth.com/food-fitness/calories-in-dynasty-saifun-mung-bean-thread-noodles-dry

http://www.quora.com/How-do-rice-pasta-quinoa-couscous-etc.-compare-in-terms-of-nutritional-value

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&ved=0CDsQFjAB&url=http%3A%2F%2Fsuperfood-guru.com%2Fglycemic-index-list.html&ei=bRuTUNyaMMiviAL1-oG4AQ&usg=AFQjCNGRaQag9RISc2I5GJs6sw_FfWvQVQ&sig2=eGuIxcDfmqBOO_VRW-P_Ww

http://www.scribd.com/doc/16429832/Glycemic-Index-Chart

https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRtEE9ThHpcRk21BVU5vJuh3z0PkMWyX_FWGNyWYq7bMMW1kPvY

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSKWvjV3vVvHxrdkk7nQS3dayvP3Mng4RHSrfVvrg2dPVxAFNLF

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2 thoughts on “Low Glycemic, High Protein Pastas

  1. Wow! This is great – plus, not only is KAMUT® Brand khorasan nutritionally efficient, it tastes great!

    KAMUT® Brand khorasan is an organic, non-genetically modified, ancient wheat variety similar to durum. In 1990, “KAMUT” was registered as a trademark by the Quinn family in order to support organic farming and preserve the ancient khorsasan wheat variety. Under the KAMUT® Brand name, khorasan wheat must always be grown organically, never be hybridized or modified, and contain high levels of purity and nutrition. Today, Kamut International owns and has registered the KAMUT® trademark in over 40 countries, and is responsible for protection and marketing of all KAMUT® Brand khorasan wheat throughout the world.

    KAMUT® khorasan is grown on dryland certified organic farms primarily in Montana, Alberta, and Saskatchewan. The grain is prized by consumers who appreciate the grain for its high energy nutrition, easy digestibility, nutty/buttery taste, and firm texture. KAMUT® khorasan wheat is higher in protein, selenium, amino acids, and Vitamin E than most modern wheat and contains essential minerals such as magnesium and zinc. It is used as whole grain berries, whole grain flour, white flour, flakes, and puffs to make a variety of products. Some specific benefits of using KAMUT® khorasan are receiving more nutrients, protein, and taste than conventional whole wheat – plus supporting organic agriculture and helping to preserve an ancient grain.

    KAMUT® khorasan is a variety of wheat thus has gluten content. A lot of people who are not able to tolerate wheat tell us that they are able to tolerate KAMUT® khorasan wheat. KI has ongoing research to understand why – it is our theory that because KAMUT® khorasan is an ancient grain, it has not had the good benefits bred out of it, as modern wheat has.

    More information about the grain and recipes can be found at http://www.kamut.com.

    My kind regards – Jamie

    Jamie Ryan Lockman | Regional Director – North America
    Kamut International, Ltd.
    P.O. Box 4903 | Missoula, MT 59806 | USA
    406.251.9418 phone | 406.251.9420 fax
    jamie.lockman@kamut.com | http://www.kamut.com

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