Doireann Ní Mhistealla, Nutrition Research InternOctober 2024
In recent years, gluten free pasta has become a staple for people living with coeliac disease or gluten sensitivity. For individuals with coeliac disease or gluten sensitivity consuming food containing the protein gluten can cause a wide range of symptoms including severe bloating, pain, nausea, and vomiting.
Gluten is responsible for the visco-elastic characteristics of wheat-based products; therefore, without it, the texture and taste of gluten free products can be different to gluten containing products. Gluten free pasta seems to be popular as the taste and texture remains similar, offering those with coeliac disease a great alternative.
The variety of gluten-free pasta on the market today is diverse. It can be made with various types of flours which offer many different tastes and nutritional benefits. Alternative flours that can be used include lentil, corn, quinoa, rice and chickpea. Chickpea flour and lentil flour are made from legumes. Legumes are gluten-free ingredients that could be used to produce gluten-free pasta of high nutritional quality. Legumes are rich in proteins and dietary fibres which contribute to improved digestion and a longer feeling of fullness. A diet high in fibre can help to maintain a healthy weight, and lowers the risk of heart disease, diabetes and some cancers. Quinoa is also commonly used due to its high content of protein, dietary fibre and lipids rich in unsaturated fatty acids. Quinoa also contains significant amounts of essential minerals and vitamins including magnesium and zinc, two nutrients that need particular attention for newly diagnosed coeliacs.
Gluten free pasta brands are widely available in stores across Ireland and can be found in large supermarkets like Aldi, Lidl, Marks & Spencer’s, Tesco and Dunnes. Popular brands include Rummo, FREE, and Barilla.
Overall, gluten free pasta is a nutrient dense and a fibre rich alternative that can be enjoyed by those who suffer with coeliac disease or gluten sensitivity – and quite fun make if you were feeling adventurous!
