Tuesday, January 01, 2008
Pasta for Every Palate
Pasta may have been knocked down during the recent low carb craze, but this Italian staple was never out. Now, it is making a full fledged comeback, packing more healthful attributes than ever.
Traditional pasta is typically made from refined semolina and durum wheat that is enrfiched with iron and B vitamins. It also provides carbohydrates but it is not brimming with nutrients.
The primo pasta to choose is one made from 100% whole grain - usually whole wheat - because it typically provides at leastg double the fiber and nearly triple the protein of regular pasta. Moreover, it provides whatever phytonutrients are present in the whole grain.
If you have never eaten whole wheat pasta before, it takes getting used to but it is worth it. It is more substantial and is more flavorful. Start by mixing it half and half with semolina pasta.
Next on the pasta preference list are those made from a blend of whole grain and refined flours. They deliver more of the traditional texture and taste of pasta, while still bumping up fiber and nutrients.
Pasta options are expanding. Avoiding gluten? Choose from rice, corn and soybean pastas. Want an omega 3 boost? Look for added flax.
Some Pasta Pointers:
1. Choose whole grain pasta when possible.
2. Keep portions reasonable. The usual 2 oz dry pasta portion listed on the Nutrition Facts label equals about 1 cup of cooked pasta.
3. Make your own blend by combining regular and whole grain pasta.
4. Add some cooked veggies or canned beans to your favorite sauce to make your pasta dish extra nutritious.
5. Watch out for higher sodium if you opt for refrigerated pasta.
Choose wisely . . . lived well.
Traditional pasta is typically made from refined semolina and durum wheat that is enrfiched with iron and B vitamins. It also provides carbohydrates but it is not brimming with nutrients.
The primo pasta to choose is one made from 100% whole grain - usually whole wheat - because it typically provides at leastg double the fiber and nearly triple the protein of regular pasta. Moreover, it provides whatever phytonutrients are present in the whole grain.
If you have never eaten whole wheat pasta before, it takes getting used to but it is worth it. It is more substantial and is more flavorful. Start by mixing it half and half with semolina pasta.
Next on the pasta preference list are those made from a blend of whole grain and refined flours. They deliver more of the traditional texture and taste of pasta, while still bumping up fiber and nutrients.
Pasta options are expanding. Avoiding gluten? Choose from rice, corn and soybean pastas. Want an omega 3 boost? Look for added flax.
Some Pasta Pointers:
1. Choose whole grain pasta when possible.
2. Keep portions reasonable. The usual 2 oz dry pasta portion listed on the Nutrition Facts label equals about 1 cup of cooked pasta.
3. Make your own blend by combining regular and whole grain pasta.
4. Add some cooked veggies or canned beans to your favorite sauce to make your pasta dish extra nutritious.
5. Watch out for higher sodium if you opt for refrigerated pasta.
Choose wisely . . . lived well.
