The Undeniable Benefits of Black Bean Pasta and Why It’s Healthy

Pasta made from beans may seem like a farfetched concept, but it ’ s a real thing. In fact, there ’ s a assortment of pasta substitutes on the commercialize that give health-conscious consumers an option to the semolina and wheat durum that pasta is traditionally made from. In this mail we ’ ll be taking a look at some of the benefits of black bean pasta in particular, and why it ’ second thus much healthier than traditional pasta.

What Is Black Bean Pasta?

Black attic pasta, as the name suggests, is pasta that is made from black soybeans .
much like other types of bean pastas, black attic pasta is made by grinding dry black beans into a very well powder and combining it with a thickening agent of some kind .
The leave is a bean-based product that looks and feels good like even pasta, only made with more nutrient-dense ingredients ; making black bean pasta a healthy alternate.

How It’s Prepared

Black bean pasta is prepare much like your traditional pale yellow pasta is : by immersing it in boiling water for a preset sum of time. The cook time may vary by product, thus cause sure to check the directions on the pronounce .
When cooking bean pasta particularly, it ’ mho significant to pay close attention to your cook times. Bean pastas have a leaning to quickly turn to mush if overcooked.

How It Can Be Used

The uses for black bean pasta stretch army for the liberation of rwanda and wide-eyed. attic pasta crack merely american samoa much variety and versatility as traditional pasta does :

  • As an entrée, when topped with sauces and seasonings
  • As a side dish, when topped with sauces and seasonings
  • In soups and salads
  • In casseroles and baked dishes
  • In stir fry dishes

The television below demonstrates how to make a apparently simple, but tasty, black attic pasta dish :

There ’ s no dearth of black attic pasta recipes to explore, sol be sure to search around to find some meal ideas you may like !

How Does It Taste?

One of the benefits of black bean pasta is that it is reported to have a more achromatic spirit when compared to other attic pasta varieties .
According to a Reddit drug user, there is a distinct blacken bean spirit, but it can be masked with other ingredients, like pesto and parmesan cheese .
Another drug user claims that it has a cardboard-like consistency and flat texture that isn ’ metric ton equally firm as traditional pasta .
The consensus on bean pastas in cosmopolitan is that, although they are a healthier alternative, they don ’ thyroxine quite have the lapp taste and texture as traditional wheat pasta does. however, this can be disguised with early ingredients and seasonings .

Why Black Bean Pasta Is Healthy

Considering that black bean pasta is made from beans, you may hold the presumption that it carries the lapp health benefits as beans do. Is this true though ? In many regards, yes .
In a former post where the nutritional value of legumes was compared to that of pasta, the legumes came out ahead by a modest allowance. Let ’ s examine how black bean pasta stacks up though .

Black Bean Pasta VS Regular Pasta

The table below compares the nutritional value of Barilla ’ s stigmatize of wheat-based spaghetti with that of Explore Cuisine ’ s Organic Black Bean Spaghetti :

Black Bean Pasta VS Regular Pasta
Nutrition Facts
Regular Spaghetti (2oz Serving)
Black Bean Spaghetti (2oz Serving)


Total Fat (g)

Carbohydrates (g)

Protein (g)

Fiber (g)

Sodium (mg)

Potassium (mg)

Calcium (mg)

Iron (%RDA)

As you would surmise from the comparison, bootleg bean pasta is healthier than regular pasta by a apparently wide margin ! however, there are a few areas where it falls short. Let ’ s have a closer look at some of these pros and cons .

Benefits Of Black Bean Pasta

Some of the benefits of opting for a legume-based pasta alternative, like black bean pasta, are as follows :

1. Less Calories Per Serving

As indicated in the board, black bean pasta contains less calories per ounce than traditional pasta does .
This means that you ’ ll get more food, by weight and per calorie, with the bean-based option than you would with unconstipated previous pasta. This can aid with repletion by helping you feel full for longer, making black bean pasta a great choice for those who may be trying to shed some spare pounds .

2. More Protein

Your body uses protein in many different ways, but the independent routine protein is tasked with is building and repairing muscle tissue. This is specially on-key for anyone who does any kind of resistance train, like weight unit hoist and calisthenics. Athletes of all stripes can gain from adding more protein to their diets .
Protein has besides been shown to boost metabolism. This is ascribable in part to the energy your body expends trying to digest and metabolize it. This suggests that incorporating more protein into your diet can aid with slant loss .
Compared to regular pasta ’ s measly 7 grams of protein per serve, black bean pasta packs a whopping 25 grams for the same helping size, making it a superior alternative for anyone trying to get more protein in their diet .

3. Higher In Potassium

potassium is an essential mineral and electrolyte responsible for controlling electric pulses within the soundbox. These pulses dictate a kind of bodily functions, like brawn contractions, lineage imperativeness, water system symmetry, and more .
One key benefit of potassium is that it acts as slightly of a anticipate balance to sodium. Like potassium, sodium is an substantive electrolyte that causes your body to retain water, whereas potassium causes it to expel water .
One of the downsides of the advanced Western diet is that it tends to contain excessively much sodium and not enough potassium, which results in water retentiveness and bloat. This asymmetry can besides be a conducive factor to high blood pressure ( or high blood atmospheric pressure, ) mean that adding more potassium-rich foods to your diet ( in summation to reducing sodium consumption ) can potentially help in managing blood press levels .
Considering that beans are one of the most potassium-rich foods that exists, it makes sense that black bean pasta has about 10x the potassium that traditional wheat pasta has. If potassium is what you ’ rhenium looking for, then look no further ; this one international relations and security network ’ t even close ! Just make surely to always consult with your doctor before taking on a dietary transfer like this .

4. Higher In Fiber

Fiber is an indigestible imprint of carbohydrate that passes through the body and carries out waste, thereby lowering serum cholesterol and reducing gamble factors for heart disease. It besides plays a function in regulating rake boodle and insulin resistor .
Studies suggest a relationship exists between fiber intake and a reduction in coronary thrombosis heart disease, deoxyadenosine monophosphate well as some cancers .
Those of you who may be seeking to add more fiber to your diet are in luck, because black bean pasta — much like any other bean-based intersection — is plentiful with roughage. The legume-based option packs 11 grams of it, compared to the meager 3 grams found in standard spaghetti .

5. Higher In Calcium

calcium is besides an substantive mineral in the body. It ’ s creditworthy for bone health and forte, american samoa well as regulating muscle contractions and nerve impulses .
Women tend to have higher calcium needs than men do, but age is besides a factor. A miss of calcium in the diet can possibly can lead to osteoporosis, but besides much calcium can have a damaging impact on your health, so make certain to consult with a doctor before taking on any dietary changes .
Compared to traditional pasta, the black bean pasta does contain more calcium, but not by much. regular pasta contains no calcium, whereas the bean-based alternative contains 120 magnesium. It should be noted that this alone accounts for roughly 10 % of your RDA, so if your draw a bead on is to boost your calcium consumption then you may want to include early calcium-rich foods .

6. More Iron

One of the many benefits of black bean pasta, compared to traditional wheat-based pasta, is that it contains roughly three times vitamin a a lot iron !
Iron is an all-important element for the production of lineage cells. about 70 % of your body ’ second iron content is stored in the hemoglobin, or bolshevik rake cells. Insufficient iron pulmonary tuberculosis in your diet can lead to anemia — a discipline described as a miss of the red blood cells required to deliver oxygen to the body tissue .
For those seeking a more iron-rich addition to their diet, total darkness bean pasta is the fitter option because it contains 30 % of your body ’ s RDA for iron, compared to the 10 % found in pale yellow durum pasta .

7. Gluten-Free

possibly the biggest selling point of bean-based pasta alternatives is that, unlike their semolina counterpart, they contain no gluten. This could be particularly beneficial for person with Celiac disease — an immune disorder in which gluten-based foods cause damage to the small intestines of those affected .
Whether you ’ re affected negatively by gluten, or if you ’ re plainly looking to consume less of it, bootleg bean pasta is an excellent alternative for person who differently can not tolerate standard pasta because of it .

Downsides Of Black Bean Pasta

Although the benefits of black attic pasta are profound, there are some areas in which it comes up short-circuit when compared to the good old pale yellow kind of pasta. The significance of these shortcomings is minor and depends wholly on your own preferences and nutritional needs .

More Fat

One of the drawbacks of opting for a bean-based pasta alternate, like black bean pasta, is that it contains three times ampere much fatness as regular pasta does .
even though, the blacken bean pasta only has 3 grams of fat per serving — none of which is saturated fatten — so the significance of this should be minimal for most people. however, if you ’ re in a stead where every fatness gram matters, then you may want to hold off on the legume kind for now .

Slightly More Sodium

This is something that will vary by intersection, but of the two pasta products compared herein, the wheat pasta contains 0 milligram of sodium, whereas the black bean pasta has 7 milligram .
The significance of 7 magnesium of sodium can be likened to a rounding error, so this shouldn ’ thymine be a divisor for most people. As previously mentioned though, this will vary by product, so be sure to check the nutrition facts labels .

Slightly More Sugar

Although black bean pasta has fewer carbohydrates per serving than pale yellow pasta does, a higher share of those carbohydrates come from sugar .
Of the 19 grams of carbohydrates found in a unmarried serve of black bean pasta, 3 grams of them are from sugar. This is triple the 1 gram found in a unmarried serve of traditional wheat pasta. much like the other downsides though, this is negligible .


Bean-based pasta alternatives, like black bean pasta, provide for a nutrient-dense alternate to the traditional wheat-based diverseness. Whether you ’ re looking to lose weight, build up muscle, improve your cardiovascular health, or simply cut gluten ; the benefits of black bean pasta are abundantly clear, and its condition as the fitter alternative to wheat-based pasta is indisputable .

reference :
Category : Healthy