Forget Banza–These are The Healthiest Pasta Alternatives

When Banza first hit the shelves back in 2014, I was intrigued by their products, considering their pastas were made from chickpeas rather than the traditional wheat. Chickpeas are plant-based powerhouses packed with protein and fiber. While all pasta can be a healthy base for a meal, one serving of cooked Banza pasta has up to 20 grams of protein and 8 grams of fiber, as well as iron and potassium (two minerals necessary for optimal circulation). And in general, consuming legumes regularly has been shown to have positive health effects, such as improving cholesterol and promoting longevity.

As a dietician, Banza has been my go-to on days when I want a quick, filling, and nutritious meal. So when I found out the safety of Banza pasta had been called into question because of purported high levels of the herbicide glyphosate, I had to look into it further. Moms Across America, a nonprofit organization that’s been working to ban glyphosate from being sprayed on food crops, released a report saying that Banza Chickpea Pasta had the highest amount of glyphosate among multiple gluten-free products they tested. But what does this all mean, and do we really need to ditch Banza for good? Also, what pasta alternatives or pasta products are actually the healthiest? Let’s get into it.

Explaining The Banza Controversy

What is Glyphosate?

Glyphosate is an herbicide (a chemical designed to kill unwanted plants like weeds) that has been used in the U.S. since 1974. You’ve most likely heard of it for its uses in agriculture, but you may also see it listed in at-home weed killers. Typically, glyphosate is used on a variety of crops, though the most common are for corn, cotton, and soybeans. In organic farming, the herbicide is banned, though there may still be traces of glyphosate found in organic products.

Is Glyphosate Bad for Your Health?

Given that glyphosate is a chemical substance, it can have short-term negative effects if you’re directly exposed to it (i.e., using it to spray weeds at home). Inhaling glyphosate or skin exposure can cause irritation, burns, nausea, vomiting, or diarrhea. But when it comes to ingesting glyphosate residue in food, it’s a bit more complicated.

Currently, research is divided on the long-term health risks associated with consuming food treated with glyphosate. One of the biggest concerns related to the herbicide is its potential link to cancer. Some studies propose that there is a link, while others state the opposite. The Environmental Protection Agency (EPA) does not recognize glyphosate as a carcinogen, and it states that glyphosate does not pose a risk to human health. According to the EPA, food that contains residues of glyphosate is safe for consumers as long as they are below the tolerable threshold. However, the International Agency for Research on Cancer has classified glyphosate as a probable carcinogen.

Other research has studied the effects of glyphosate on liver and gut health. In a 2023 study from UC Berkeley, researchers found that early childhood exposure to glyphosate was linked to higher liver inflammation as they entered adulthood. In a 2020 literature review of multiple studies, it was concluded that glyphosate could cause gut dysbiosis, which is an imbalance of the bacteria that live in your gut microbiome. When this occurs, it can make you more vulnerable to infections and disease. Despite these studies, there is still limited research on how glyphosate affects humans overall, so more comprehensive data is needed to better understand its effects long-term.

So, Are We Still Eating Banza?

According to the Moms Across America report, the level of glyphosate found in Banza Chickpea Pasta was 2,876.24 parts per billion (ppb), which is lower than the EPA’s safety threshold of 5,000 ppb. The group’s findings were not published in a peer-reviewed journal, and experts emphasized that it’s impossible to draw conclusions about lab results without knowing what kind(s) of testing was performed. Banza’s company website states that their brand conducted its own independent test through a third party, which showed a result of 0.1 parts per million (a number below the EPA’s safety threshold). This level of glyphosate complies with both the U.S. and EU standards and is below the amount that was claimed by Moms Across America. The company also mentioned that when cooking pasta in water, it helps to remove the trace amounts of glyphosate, which are discarded with the water.

For the TL;DR version, Banza pasta has, in fact, been shown to contain glyphosate, but at levels lower than the safe threshold (meaning it is safe for human consumption). While that might mean you don’t necessarily have to stop stocking your pantry with their products, there is conflicting information regarding the potential negative health effects of glyphosate. As a consumer, it is important to be aware of these potential risks so you can make informed choices regarding your overall health. A safe bet is to go with certified organic options whenever possible to ensure you’re limiting toxin exposure as much as you can. If you’re a Banza Pasta girly but want to limit your exposure to glyphosate, keep reading for alternative pastas that range from plant-based to gluten-free to higher-protein options.

Healthiest Pasta Alternatives

1. Tolerant Organic Red Lentil Penne

If you’re looking for a pasta that is still higher in protein and fiber, red lentil pasta is an alternative option that is comparable to Banza. Tolerant Penne offers 21 grams of protein and 9 grams of fiber in one serving. Just like chickpeas, lentils are inherently gluten-free; for those unable to consume wheat or gluten due to an allergy or sensitivity, this brand’s products are also made in a gluten-free facility. What makes it different from Banza is that it’s certified organic and contains only one ingredient (Banza contains tapioca and xanthan gum—though not inherently unhealthy, the fewer additives the better).

2. Jovial 100% Organic Einkorn Whole Wheat Spaghetti

If you do not have a sensitivity or allergy to gluten, gluten is OK! In fact, wheat contains a lot of fiber and nutrients. If you’re looking for wheat pasta, try an organic whole wheat product, which contains more nutrients than refined white pasta. (During the refining process, grains are stripped of their outer layers, which contain more protein and important nutrients such as B vitamins, iron, and zinc.) Jovial’s Whole Wheat Spaghetti is made from einkorn, an ancient grain that has a slightly nutty flavor and is less starchy than other wheat products, meaning it may be more easily digested.

3. Spaghetti Squash

Though not technically considered pasta, spaghetti squash is a delicious plant-based alternative for your favorite pasta dishes. While it may look unsuspecting on the outside, once cooked (and fluffed with a fork), the squash resembles thin spaghetti noodles. Spaghetti squash can be prepared ahead of time by roasting it in the oven or cooking it in the microwave, just be sure to rinse the outside prior to cooking to remove any remaining debris. Once prepared, you can mix it with your favorite pasta sauce. For added protein, consider using it to make a pasta bake.

4. Jovial 100% Organic Gluten-Free Brown Rice Penne

For a gluten-free option that is glyphosate residue-free, try Jovial’s Brown Rice Penne. This option is lower in protein than other legume-based options, but brown rice is a whole grain, so it is full of fiber and antioxidants that can prevent premature aging and disease (and it may taste the most similar to wheat pasta if you need to avoid gluten but don’t like the taste of legume-based pasta). Brown rice is another heavily sprayed crop, so the organic certification ensures limited exposure as much as possible. This brand offers a variety of pasta shapes, giving you different options to create many pasta dishes.

5. Veggiecraft Penne

This pasta, similar to Banza, is made from plants, but in this case, the sources are peas, lentils, and zucchini. Given those are the only three ingredients, it’s also another gluten-free option. This brand is not certified organic, which does not mean it’s inherently unhealthy, it just means there is less regulation on farming practices. But I love that it adds vegetables like cauliflower and zucchini in addition to legumes to pack in more nutrients. A single serving contains 13 grams of protein, and who doesn’t want to fit in an extra dose of veggies when they can?