Are Black Bean Noodles Actually Healthy?

Black bean noodles have become an increasingly popular alternative to traditional wheat-based noodles and pasta. But are these noodle substitutes made from legumes truly a healthier option? In this article, we’ll examine the nutritional benefits and downsides of black bean noodles to determine if they live up to their reputation as a nutritious pasta swap.

What Exactly Are Black Bean Noodles?

Black bean noodles, also sometimes called black bean spaghetti, are made from dried black soybeans. The beans are ground down into a fine flour and then mixed with water and/or eggs to form a dough. This legume-based dough is then extruded through a pasta press to create noodles or other pasta shapes.

The resulting pasta looks and feels very similar to traditional noodles, with a dense, chewy texture. However, unlike wheat noodles, these noodles are completely gluten-free. The main ingredients are generally just black bean flour and water

How Do They Compare Nutritionally?

Let’s take a look at how the nutrition facts of black bean noodles stack up against regular wheat noodles:

• Protein Black bean noodles contain about 25 grams of protein per serving whereas wheat noodles only have around 7 grams. The high protein content comes from the beans.

• Fiber With around 11 grams of fiber per serving, black bean noodles have nearly four times the amount of fiber as traditional wheat noodles. The beans provide a rich source of dietary fiber

• Iron: Black bean noodles contain approximately 30% of your RDI for iron, while wheat noodles only have about 10%. The extra iron comes from the legumes.

• Potassium: There is around 1,100 mg of potassium in black bean noodles, compared to just 80 mg in wheat. Beans are naturally high in this essential mineral.

• Fat and calories: Black bean noodles contain slightly more fat and fewer calories than wheat noodles. However, these differences are relatively minor.

So in terms of protein, fiber, iron, and potassium, black bean noodles are the clear nutritional winner. The higher amounts of these nutrients make them a healthier choice overall.

Benefits of Black Bean Noodles

Here are some of the biggest health benefits that you can obtain from swapping regular pasta for black bean noodles:

1. Increased Protein for Muscle Building

The high protein content of black bean noodles makes them ideal for building lean muscle mass. Protein provides the amino acids that your body needs to repair and rebuild muscle tissue after exercise.

Whether you are strength training or are an endurance athlete, the extra protein from the legume-based noodles can help support your fitness goals.

2. More Fiber for Digestive Health

With almost four times the amount of dietary fiber, black bean noodles can greatly improve your digestive health. Fiber adds bulk to stool and promotes regularity. It also feeds the good bacteria in your intestines.

Adequate fiber intake has been linked to reduced risks of digestive disorders like constipation, diarrhea, and hemorrhoids. The high-fiber noodles can keep your digestive system healthy.

3. Higher Iron Levels to Prevent Anemia

Black bean noodles contain substantially more iron than wheat noodles, which can help prevent iron deficiency anemia. This condition, characterized by fatigue and weakness, is often caused by insufficient dietary iron.

As the legume noodles provide iron levels greater than wheat, they can help maintain optimal iron status in your blood. This leads to greater energy levels and work capacity.

4. More Potassium for Reduced Blood Pressure

The higher amounts of potassium in black bean noodles also provide health benefits. Potassium counteracts some of sodium’s harmful effects on blood pressure.

Getting adequate potassium intake is associated with lower risks of hypertension, stroke, and heart disease. The mineral-rich noodles can help you meet your potassium needs.

5. Gluten-Free Alternative for Sensitivities

For those with gluten sensitivities, black bean noodles provide a delicious gluten-free pasta alternative without having to compromise on taste or texture. The noodles look and feel very similar to wheat pasta.

Celiac disease patients and those avoiding gluten can enjoy pasta again thanks to the gluten-free properties of the bean flour used.

Potential Downsides of Black Bean Noodles

While black bean noodles have some nutritional advantages over wheat noodles, there are a few potential downsides to consider:

• They have a higher fat content, though only by 2 grams per serving on average.

• Some find the taste and texture to be inferior to wheat noodles. They can have a bean-y flavor.

• Their digestibility may be lower for some, leading to more gas or bloating.

• Higher carb varieties can still have a moderate glycemic index.

• Preparation takes a bit more care as they can become mushy if overcooked.

However, these downsides all depend on your personal tolerances and preferences. Many find the taste and texture quite acceptable, especially when part of a flavorful dish full of spices and sauces. Proper cooking is just a matter of following package instructions.

Are Black Bean Noodles Right for You?

Black bean noodles can be a nutritious alternative to wheat noodles for those looking to increase protein, fiber, iron, or potassium intake. Their gluten-free property also makes them suitable for anyone avoiding gluten.

However, the slightly higher fat and carbohydrate content may deter some. The taste and texture also won’t appeal to all palates. As with any dietary change, it’s best to try a small amount first before switching your usual pasta staples for black bean noodles.

But for most, the nutritional enhancements of more protein and minerals outweigh any of the small potential downsides. So if you enjoy their taste and tolerate them well, then replacing your wheat noodles with black bean noodles is an easy upgrade for a healthier diet.