0 health benefits of pasta

Health Benefits of Pasta

health benefits of pasta, benefits of eating pasta.

health benefits of pasta

Pasta is longer a staple food of Mediterranean diets; pasta has now become a passion for Americans as well. As a nation we prepare about 1.3 billion pounds of pasta at home each year, and this does not include what’s served in restaurants. Although pasta was first introduced to Americans by Thomas Jefferson, our preference for pasta is relatively recent, until the 1980s this food was often dismissed as boring and fattening.

Pasta comes in hundreds of different shapes, sizes, textures and flavors, but the Italian or western style prevails as the favorite in the United States. This is changing, however, with the increasing Popularity of Asian noodles and dumplings made from wheat, rice, mung bean and buckwheat flours.

Most dry Italian style pasta is made with semolina, very fine textured flour derived from durum wheat. A growing number of supermarkets also carry pastas made from corn, quinoa, Jerusalem artichokes, and other types of flowers as well as varieties flavored with garlic and other herbs, spinach and other vegetables, and squid ink.

health benefits of pasta

NUTRITIONAL VALUE:

Provided that it is not served with a high fat, high calorie sauce, pasta is a filling, low calorie food, for example, 2 ounces of spaghetti or elbow macaroni, when cooked, become a 1 cup serving with 200 calories. Most of these calories come from complex carbohydrates, but a 1 cup serving also provides about 5 to 7 g of protein. Although this protein lacks some essential amino acids, these can easily be obtained from a sprinkling of Parmesan cheese as a low calorie topping. Egg noodles provide complete protein, but they also contain a modest amount of fat and about 50 mg of cholesterol per serving. There are also high protein pastas that are enriched with soy flour and milk solids.

Pastas are a good source of iron with about 2 mg in a 1 cup serving, potassium, and dietary fiber; many are also enriched with thiamine, niacin, and other B vitamins.

All too often pasta is turned into a fattening dish with butter, cheese and rich sauces, but there are many ways to avoid these extra calories. The 400 to 500 calories in a 6 ounce serving of a traditional meat and cheese lasagna for example, can be cut almost in half by substituting vegetables for the ground meat and using low fat or skim ricotta and mozzarella cheeses.

health benefits of pasta

A VERSATILE FOOD:

Pasta can find a place in nearly every meal. For breakfast, make an omelette with leftover cooked pasta mixed with an egg (just the white if cholesterol is a concern). Another hearty breakfast choice is a cup of pasta tossed with a small amount of Parmesan and Romano cheese and heated in a microwave oven, like other complex carbohydrates, pasta is filling and will provide the energy needed to start the day.

For lunch, add some leftover cooked pasta to a soup or toss it with raw vegetables, tuna or thinly sliced chicken. For dinner make a side dish of orzo, couscous, or other small pasta as a substitute for rice or potatoes. Sauté or stir fry fresh vegetables and toss them with pasta to make a primavera dish, which can be an appetizer, a side dish, or an entrée, for a special occasion, top linguine or angel hair pasta with a seafood medley of clams, mussels, shrimp, and scallops.

Pasta can also be healthy snack, for example, a pita pocket stuffed with orzo pasta salad. Tortellini, bow shaped farfalle, and ziti are a few of the interestingly shaped pastas that are ideal as BEGINNER FOODS for toddlers.

health benefits of pasta

HEALTHY PASTA SAUCES:

Pasta dishes can be transformed by the addition of sauces. Traditionally ingredients include olive oil, garlic, Onions, mushrooms, tomatoes and fresh basil. Many classic sauces, such as cheese, pesto, and Bolognese are high in fat and calories. The following are ideas for creating tasty low calorie dishes.

• Toss pasta with fresh tomatoes or a broth for a simple sauce.
• Use half of the oil, cheese and nuts in a pesto recipe, while increasing the basil and garlic. Add white wine if the sauce is too dry.
• Puree vegetables in a blender or food processor, simmer them with herbs and spices, and toss with spaghetti or another pasta.
• When making a cream sauce, substitute low fat milk or evaporated skim milk for the cream.
• Toss a pasta salad with a dressing made from non fat yogurt or mock sour cream instead of regular sour cream or mayonnaise.
• Combine pasta with beans, lentils, or other legumes to create a high protein vegetarian meal.
• Instead of a buttery cheese sauce, toss pasta with a broth and sprinkle it lightly with grated parmesan for Romano cheese.
• Add vegetables instead of meat to a light tomato sauce.

health benefits of pasta

BENEFITS:

An excellent source of starches.

A useful source of protein, B vitamins, iron and other minerals.

Low in fat and sodium.

Can be served in many different ways.

DRAWBACKS:

Often topped with high fat sauces.

health benefits of pasta

health benefits of pasta

health benefits of pasta