CELIAC EXPERT | SHELLEY CASE

PASTA PERFECT
Macaroni and cheese, lasagna, Fettuccine Alfredo – they all used to be off limits

to people on a gluten-free diet. No longer! Gluten-free pastas are now available in all shapes and sizes; dry or ready-to-eat; and made with various combinations of brown rice, white rice, corn, quinoa, buckwheat, soy, potato, amaranth, flax or mung beans. But nutritionally speaking, GF pastas are not all alike. Only some, for example, are enriched with iron and B vitamins. Here’s a comparison of the nutritional content of popular GF pastas. Whichever pasta you choose, make sure you follow the cooking directions closely; GF pasta can become mushy if overcooked.

Shelley Case, RD, is an international celiac nutrition expert, consulting dietitian and author of Gluten-Free Diet: A Comprehensive Resource Guide. See www.glutenfreediet.ca. She is on the advisory boards of the Canadian Celiac Association, the Celiac Disease Foundation and the Gluten-Free Intolerance Group.

DRY PASTA
Company
Ancient Harvest Andean Dream Annie Chun Barkat

Product Name
Quinoa Elbows Quinoa Macaroni Pad Thai Brown Rice Noodles Buckwheat Penne Pasta Corn Based Alphabet Shapes Pasta

Serving Size
(in grams)

Calories
205 207 200 198 207 200 200 200 210 200 210 197 188 200 207 207 209 210 200 190 200 198 195 195 195 196 197 187 190 170

Fat
(in grams)

Protein
(in grams)

Carbs
(in grams)

Fiber
(in grams)

Key Ingredients
Organic corn flour, organic quinoa flour Organic rice flour, organic quinoa flour Brown rice flour Maize flour, buckwheat flour, rice flour Maize starch, maize flour Maize starch, potato flour, lupin flour, lupin proteins Organic rice flour, organic rice starch, organic potato starch, organic soy flour Yellow corn meal, yellow corn flour Rice flour, rice bran extract Brown rice flour, white rice flour, rice bran, organic amaranth flour, organice quinoa flour, niacin, iron, thiamin, riboflavin, folic acid Whole grain brown rice flour, flax, rice bran extract, niacin, iron, thiamin, riboflavin, folic acid Wild kuzu root starch Mung bean starch White rice flour Organic rice flour, organic quinoa flour Organic rice flour, organic amaranth flour Whole grain brown rice flour, milled flax seed Organic brown rice flour Corn flour Organice brown rice flour Organic brown rice flour Brown rice, spinach, beetroot Maize meal, rice Maize meal, rice, spinach, beetroot Rice, maize meal Brown rice, wholegrain millet Buckwheat flour, rice flour Rice, maize meal, quinoa, millet Rice, maize meal, amaranth, millet Brown rice flour, maize meal, resistant maize starch, rice bran, psyllium
Data researched and complied by Alex Crerar, dietetic intern, and Shelley Case.

57 56 56 56 56 56 57 57 57 56 56 55 55 55 56 56 57 57 56 55 56 56 56 56 56 56 56 56 56 56

1 1 1 1.1 0.6 1 1 2 0.5 1.5 1.5 0.4 0 0.5 1 1 1.3 2 0.5 3.1 2 1 0.5 0.8 0.5 0.9 0.4 0.1 0.9 1.1

4 6 4 4.5 1.7 3 5 4 4 5 4 0.8 0.3 4.6 6 6 5 5 4 4.1 4 3.8 3.1 3.2 3.1 3.9 7.2 5 4.5 3.9

46 42 44 42 48 45 42 43 46 46 44 48 47 44 42 42 44 43 45 41 42 44 45 46 45 43 41 40 40 36

4 3 4 2.2 2.2 2 2 5 <1 3 1 1.5 0.2 0.1 3 3 2.2 2 1 3.5 2 2.7 1.5 1.8 1.5 2.7 4.5 1.7 1.7 9

BiAglut PastaMia Bionaturae DeBoles

Penne Pasta Gluten-Free Organic Spaghetti Corn Spaghetti Rice Angel Hair Multi Grain Penne Rice Angel Hair Plus Golden Flax

Eden Foods

Kuzu Pasta Harusame Mung Bean Pasta Bifun Rice Pasta

GoGo Quinoa

Quinoa Spaghetti Amaranth Penne

Hodgson Mill Jovial Le Veneziane (Molino di Ferro) Lundberg Mrs. Leepers Orgran

Brown Rice Penne with Milled Flax Brown Rice Spaghetti Penne Rigate Corn Pasta Organic Brown Rice Spaghetti Organic Just for Kids Rice Pasta Vegetable Rice Penne Corn & Rice Spaghetti Corn & Vegetable Spirals Rice and Corn Penne Rice & Millet Sprials Buckwheat Spirals Multigrain Pasta with Quinoa Multigrain Pasta with Amaranth Essential Fiber Penne

52 ALLERGIC LIVING | WINTER 2012

DRY PASTA Continued
Company
Pastamaiza* Pastariso

Product Name
Spaghetti Corn Pasta Brown Rice Pasta White Rice Pasta

Serving Size
(in grams)

Calories
200 190 184 191 200 190 198 196 210 210

Fat
(in grams)

Protein
(in grams)

Carbs
(in grams)

Fiber
(in grams)

Key Ingredients
Corn flour Wholegrain brown rice flour White rice flour Potato flour, rice flour, quinoa flour, ground flax, psyllium, FOS (prebiotic), Vitamins B1, B2, B3, B6, folic acid, pantothenic acid, iron, magnesium Brown rice, rice bran Organic wild rice, organic brown rice Corn flour, rice flour, pea protein isolate Corn flour, rice flour, buckwheat flour Stoneground brown rice, rice bran Stoneground brown rice, carrot powder, tomato powder, spinach powder

56 56 56 56 56 56 56 56 56 56

2 0.6 0.6 0.8 1.3 0.2 1.4 0.7 2 1

4 4 4 4 4.4 4.8 5 4.1 4 5

43 42 42 42 43 43

5 3 0 5 2.1 0.9 1.2 1.4 2 2

Pastato Rizopia

Penne Fortified Potato Pasta 100% Brown Rice Spaghetti Wild Rice Spaghetti

Schar

Penne Pasta MultiGrain Penne

41
43 43 45

Tinkyada

Elbows with Rice Bran Vegetable Spirals

HEAT & SERVE
Company
Allergaroo

Product Name
Chili Mac Elbows with Tomato Sauce Spaghetti with Tomato Sauce

Serving Size
(in grams)

Calories
240 220 136 212

Fat
(in grams)

Protein
(in grams)

Carbs
(in grams)

Fiber
(in grams)

Key Ingredients
Pasta: White rice flour. Sauce: See package. Pasta: White rice flour. Sauce: See package. Pasta: Rice, yellow split peas. Sauce: See package. Pasta: Brown rice flour. Sauce: See package.

227 227 220 56

3.5 3 0.7 4

5 3 5.3 6

50 49 27 38

3 3 1.8 3

Orgran Pastariso

Canned Spaghetti in Tomato Sauce
Instant Brown Rice Mac & Cheese Meal

COOK AND SERVE
Pastariso Brown Rice Mini Shells & White Cheddar Cheese Potato Mac & Yellow Cheddar Cheese

56

226

2

9

35

3

Pasta: Brown rice flour. Sauce: See package.

Pastato

56

194

2

9

35

3

Pasta: Potato flour, rice flour. Sauce: See package.

*Available in Canada only

THE DEFINITIVE GLUTEN-FREE GUIDE
Here’s what you’ll find in the new Gluten Free Diet:
• Detailed food and ingredient information • Creative ideas for meals and snacks • Gluten-free cooking and recipes with nutritional analysis • Prevention of cross-contamination • Nutrition information and practical strategies for healthy gluten-free living • Tips for eating out • Latest breaking news about oats, including position statements from organizations around the world ... and references • New food and GF labeling regulations in the U.S., Canada, Europe and Australia/NZ, as well as the international Codex Alimentarius • Over 3100 gluten-free specialty products listed by company name, product name and package size • Directory of more than 270 American, Canadian and international companies divided into 3 categories: manufacturers of GF products, GF bakeries and GF stores & distributors • Resources- books, cookbooks, magazines, celiac groups around the world and more!

Order your copy today.

www.glutenfreediet.ca
ALLERGIC LIVING | WINTER 2012 53

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