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|
|Mung Bean Noodles (threads)||0||26-39|
|Quinoa||4 grams (15% of total volume)||53|
|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.