With more pasta varieties available than ever, it might be time to reconsider your post-run go-to. White, refined pasta might be the usual option, but there are many other pastas with nutritional benefits that could supercharge your refuelling game.
Are vegetable pastas 'better' for runners?
It’s worth checking your ingredient list carefully when buying pasta alternatives; they’re not all as healthy as they look.Some ‘vegetable pastas’, for example, simply have a little powdered or puréed veg added to ordinary pasta, giving them no nutritional benefits. With this in mind, which varieties should you line up for your next post-race pasta?
Is pasta made from beans and lentils healthy?
Pastas made from pulses are typically made when the dried bean or lentil is ground to flour and combined with thickening agents such as tapioca. Chickpeas, black beans and red lentils are popular, and they offer greater health benefits than normal pasta– pulse pastas are not only higher in protein, they also have a higher fibre content compared with white pasta. Fibre is especially important for us runners because it supports our digestive systems in several ways, promoting gut health.
Best buy:
Seggiano Red Lentil Fusilli, £4.60 for 250g, planetorganic.com
Is pasta made from edamame good for runners?
Edamame spaghetti is one of the most popular new pasta alternatives on the market; fans claim it tastes just like the real deal. Not only is it ticking the taste boxes, but it contains a whopping 40 per cent protein, on average, making it great for post-run muscle recovery. It’s also much lower in carbohydrates than other pastas, around 15 percent, on average.
Best buy:
Explore Organic Edamame Spaghetti, £3.39 for 200g, planetorganic.com
Is wholegrain pasta healthier than 'normal' pasta?
If you’re not quite ready to ditch traditional pasta but you’re willing to give a little, why not make the switch to wholegrain varieties? They are slightly higher in fibre, and the minerals manganese and selenium. Wholegrain pasta does contain gluten, though, so beware of this if you don’t tolerate it well.
Best buy:
De Cecco Wholewheat Penne Rigate, £1.99 for 500g, ocado.com
Is pasta made from spelt good for runners
Spelt is a nutty-flavoured grain that works well in pasta form, resulting in a food that is slightly higher in both fibre and protein than traditional pasta. It also has a higher zinc content. However, spelt is a type of wheat, so it contains gluten; this means it is not suitable for those people with coeliac disease.
Biona Organic White Spelt Fusilli, £2.65 for 500g, planetorganic.com
Is courgetti healthier than 'normal' pasta?
Spiralized veggies such as courgette are a popular alternative to pasta for those trying to cut down on their carb or calorie intake. The health benefits include added potassium and vitamin C. However, courgetti can’t compare to traditional pasta when it comes to fibre, carbs or the protein of other alternatives mentioned here. So, serve up courgetti with a healthy protein source for a lighter alternative to pasta or add it to salads.
Best buy:
Make your own with a spiralizer, £20.99, amazon.co.uk
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