Passover and Kitniyot: Dr. Maya Roseman's Carb Guide

Dietitian Dr. Maya Roseman shared her insights on three carbohydrates that are especially valuable to include during Passover for those who consume legumes. “In my opinion, the top three carbs with the highest nutritional value are quinoa, buckwheat, and pasta made from red lentil flour,” Roseman explained.

“Quinoa contains dietary fiber, iron, and high-quality protein along with complex carbohydrates,” she noted. “But take note — although quinoa offers relatively high-quality protein, it lacks certain amino acids, so nutritionally it is still classified as a carbohydrate rather than a protein. Buckwheat, on the other hand, has a low glycemic index, promotes satiety, and contains dietary fiber that may help reduce the risk of heart disease and certain cancers.”

She then moved on to her third recommendation: “Pasta made from red lentil flour — which is gluten-free — may be called ‘pasta,’ but nutritionally it behaves very differently. It contains quality plant-based protein, iron, zinc, magnesium, and has a very low glycemic index.”

And in a gentle reminder for enthusiastic shoppers, she added with a smile: “Just because a package says ‘gluten-free’ doesn’t automatically make it healthy. Many gluten-free pastas are made from white rice flour or white potato flour. Only legume-based pastas are truly excellent.”