2017 Nutrition Trends: Rigatoni Pasta & More!
Number 4 on the list is Rigatoni Pasta (and more)!
Google trends has shown that consumers are searching, ordering, and preparing more pasta. Pasta, traditionally made from semolina flour and eggs, is a staple food throughout the mediterranean diet. Pasta has been around for a long time and has it’s good and bad reputations, including the main food for “carbohydrate loading” on race day, the food that causes people’s blood sugar to go up, or causes weight gain. Pasta has been eliminated from many diets such as the Atkins or the Paleo diet, as it contributes a high calorie and carbohydrate load to the diet. Does this mean we should cut it out entirely? Let’s compare the pros and cons of it’s nutrition content to make a professional decision.
The Benefits:
Traditional “homemade” pasta, is made from Semolina flour and eggs. This gives it a higher protein content. There are many varieties available, some with added protein. Others like whole-wheat have more fiber. Protein and fiber keeps us fuller for longer, giving us more energy throughout the day, and could be beneficial to digestive health. Pasta dishes can make great sides, be served with vegetables, or are an inexpensive addition to certain recipes or casseroles. A pound of pasta can feed a large amount of people at once. Pastas come in a variety of colors. Typically made by mixing traces of vegetables such as tomatoes, beets, spinach or carrots into pasta dough. Unfortunately this does not make it a serving of vegetables when you are eating your colored pasta!
The Cons:
Although semolina and whole-wheat pastas have higher amounts of certain nutrients like fiber and protein compared to white pasta, they still contain carbohydrates. Rice pasta, potato pasta, chickpea pasta, and gluten-free pasta all contain carbohydrates. This means they still raise blood sugar and contribute calories to the diet. They are great side dishes and make great casseroles. However, It is important to be mindful of the amount you are eating. Consider following portion size guidelines when consuming any type of pasta. Let’s talk about pasta sauce, or other things you may being eating with pasta. Creamy sauces contain high amounts of calories from saturated fat and salt. Tomato sauces are often healthier but may contain sugar, unless you are making your own. Cheese sauces can also be high in saturated fat, salt, and calories. Pasta like tortellini or ravioli contain meats, cheese or other foods that contribute calories. Same goes with casseroles, macaroni salads, side pasta dishes and or lasagnas.
The Verdict:
We all have a favorite pasta dish. I believe there is a time and a place for pasta in our lives. Check the label for the type of pasta, look for semolina pasta or whole-wheat pasta. Otherwise it could just be white flour that is the main ingredient in that pasta. Try pasta with sauteed vegetables or a lighter recipe if pasta is a food your family loves and you have on a regular basis. There are also vegetable “pasta substitutes” made of shredded vegetables. Bottom line, be aware of the type of pasta, how you are preparing it, portion size, and what you are eating it with. Keep it as a side dish and not the main part of the meal.
What does a portion of pasta look like?
If pasta is going to be the main starch of the meal - I recommend having 1 cup, which is the size of a baseball.
If you are unsure of the amount of carbohydrates you should be eating contact us to set up a nutrition appointment to learn more about your personal nutrition plan - [email protected]
Check out more about building a healthy meal at https://www.choosemyplate.gov/MyPlate.