Mythbuster: Pasta and Health
Mythbuster: Pasta and Health
In today’s world of low-carbohydrate diets, pasta isn’t always the first choice on the menu. It’s true that many ways in which pasta is prepared in a Western diet are not supportive of overall health. For example, pasta is typically served in a large portion without the other components of a balanced meal such as vegetables or fruit on the side. Pasta is also often served with processed meat. In the Mediterranean Diet, a way of eating backed by years of scientific evidence, pasta is a deep-rooted culinary tradition. A thoughtfully planned pasta meal is nutritious, delicious and budget-friendly. Consider these tips for incorporating pasta into a way of eating to support overall health.
Choose whole grain pasta more often. Whole grains have more fiber, protein, vitamins and minerals. Look for 100% whole wheat or whole grain on a package. Legume-based pastas made of beans and lentils are another option that offers more nutrients than pasta made with wheat flour.
Pair pasta with a lean protein and vegetables for a balanced meal. In the Mediterranean, pasta is usually presented in a small serving as an appetizer or a side dish. Try pasta with Baked Cod and Summer Squash or Lentil Zucchini Boats.
Add veggies to a pasta dish (or serve them on the side). Tomatoes, onions, mushrooms, zucchini, asparagus, broccoli and peppers are just some of the veggies that taste delicious with pasta. This strategy also increases the size or volume of the dish while maintaining the same portion of pasta.
Add protein to a pasta dish. Beans, fish and grilled chicken taste delicious when added to pasta. The Italian dish “pasta al tonno” is prepared with canned tuna.
Season pasta with olive oil and herbs. Without a sauce, pasta can stick together. Dress pasta with olive oil and add herbs like basil and oregano for more flavor.
Choose a variety of pasta shapes and sizes. One way to incorporate more variety into a way of eating is to mix up the pasta presentation. Different shapes of pasta each have their own best pairings.
Select jarred sauces with whole ingredients. An easy pasta meal starts with adding a jarred sauce to pasta. Read the ingredients list and select those that have whole ingredients like tomatoes, olive oil, garlic, onion, basil, oregano and carrots.
Don’t let pasta fall out of favor simply because of diets that call for limiting or avoiding carbohydrates. Pasta is part of the Mediterranean Diet for a reason - it’s tasty, convenient, affordable and can also be part of a health-promoting way of eating. Try out a new way of preparing and serving pasta and let us know what you think @GPembrace.
