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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