The Many Pasta-bilities to Eating Better by Aliza Beer, MS RD

Health & F tness The Many Pasta-bilities to Eating Better

By Aliza Beer MS, RD, CDN

From lentil to chickpea, companies are trying anything to imitate one of the most desired foods in the world: pasta. “Healthy pasta” is one of the new trends in the food industry. What is everyone trying to recreate?

Pasta can be traced back thousands of years. There is evidence linking the origin of pasta to many cultures and places like Africa, Asia, and even the Middle East. The truth is that the Chinese were the first to make “noodles” out of bread flour. The Greeks and Africans also had their own form of pasta as well. Despite pasta’s long history, it is still mostly known for being associated with Italy. The pasta we all enjoy today most likely originated in Asia but was brought to Italy by Arab traders.

In the 14th century, many famous pasta shapes such as spaghetti, macaroni, and gnocchi were produced in Italy. During the Italian Renaissance, pasta production and consumption increased because wheat was available and affordable to all. After Thomas Jefferson visited Italy and tasted the most delicious dish of pasta, he introduced it to the United States, and it has been history ever since!

Those who were behind the simple combination of flour and eggs or water had no clue it would become a worldwide sensation. One cup of cooked spaghetti contains 221 calories, 1.3 grams of fat, 43g carbs, 8g protein, 0.8g sugar and 2.5g fiber. Although it’s low in sugar and fat, it’s high in calories and carbohydrates. The simple carbs that are in white pasta quickly turn into sugar inside the body, which then spikes blood sugar levels. On a 2,000-calorie diet, it is recommended to have no more than 225g of carbs a day. Three cups of pasta is 129g carbs, more than half of that! When you order pasta in a restaurant, you are likely being served 3-4 cups. After adding the creamy sauces and cheese, the calorie and carb count flies up quickly. Additionally, pasta contains very little fiber, which means that you most likely won’t feel so full soon after eating it.

To make white pasta, the germ, bran, and most nutrients within the wheat kernel are removed, which makes it so high in calories and low in fiber. Then, it’s fortified with added nutrients like iron and folic acid. Whole wheat pasta is made from the entire wheat kernel, so it has more natural nutrients, protein, and fiber. There are less calories and more fiber, but it is still a high carb option, with about 30 net carbs per cup. For those hoping to achieve weight loss and for those with diabetes, avoid white pasta mainly because it spikes the blood sugar, it is low in fiber, and although it has some protein, it’s not a complete source of protein like chicken, fish, eggs, or dairy. Instead, look for a pasta alternative that is low in carbs. On occasion, the best pasta option would be a high fiber (such as Fiber Gourmet) or whole wheat pasta, as mentioned. If you are craving pasta but also trying to watch your weight and sugar, there are interesting alternative options:

Zucchini pasta or “zoodles” (spiralized zucchini) is a low-carb, low-calorie option with only 17 calories and 3 carbs in one cup. It is rich in antioxidants, fiber, and water which can promote healthy digestion. You can either

buy the zucchini already spiralized or you can do it yourself. As a meal, roast it and then pair it with a no-sugar tomato sauce and meatballs or cheese for protein. You can also roast it on a tray with olive oil, crushed garlic, and salt as a side dish. I love throwing some raw zoodles into my salad; it gives the salad an interesting texture and makes it feel “fancy!”

Hearts of palm pasta is another great low-carb pasta alternative. There are only 20 calories and 4g carbs per cup. Hearts of palm contain several nutrients such as potassium, phosphorus, copper, and zinc. Potassium helps to regulate blood pressure, iron and copper helps with the formation of red blood cells, phosphorus makes our bones and teeth strong, and zinc aids in immune function and cell division. Hearts of palm is also high in polyphenol antioxidants which are associated with reduced inflammation. That reduces the risk of diabetes, cancer, and heart disease. The high fiber and water content also leads to feelings of fullness!

“Spaghetti squash” is a popular low carb and calorie alternative to pasta because it can be shredded into spaghetti-like strands that can be topped with any pasta sauce. It’s filled with beta carotene and antioxidants. To make spaghetti squash, microwave the squash for about two minutes to soften it and then slice it in half lengthwise. Scoop out the seeds, place both halves face down on a tray, and then roast it in the oven until it’s soft enough to shred into “pasta.” 8g of protein, 2.5g of fiber, and 43g of carbs. Banza has much more protein, although it’s still filled with carbs. The fiber in the pasta helps you digest slower and feel fuller for longer, which is why it is considered a better option. Cauliflower gnocchi has 22g of carbs, 6g of fiber, and only 2g of protein per cup. For

After Thomas Jefferson visited Italy and tasted the most delicious dish of pasta, he introduced it to the United States, and it has been history ever since!

There are many other “healthy pastas” on the market such as chickpea, lentil, brown rice, and black bean. While they are certainly higher in protein and fiber, they still contain a lot of carbs. For example, a serving of Banza (chickpea pasta) contains 13g of protein, 5g of fiber, and 32g of carbs. As we mentioned before, regular white pasta has someone who isn’t trying to lose weight but wants to fuel their body properly, these options are more nutritious than regular pasta.

When craving an Asian sesame style noodle dish, any type of Shirataki noodle is a good idea! These noodles have about the same number of calories as a handful or arugula. They are made from a soluble fiber that absorbs a lot of water. While they don’t contain any vitamins or nutrients, they are high in fiber so they will keep you full. You can use them in soup, with tomato sauce and cheese, or with soy sauce and vegetables (in a stir-fry).

If you are a pasta lover but are aiming for a healthier lifestyle, it is important to understand the various pastas on the market and how they each affect our bodies. The low carb options paired with protein can be delicious and satisfying while attempting to lose or maintain weight. While a serving of white pasta is always okay to eat once in a while, understanding the nutrition of pasta, especially compared with alternative pasta ideas, will help in being mindful of the food we eat and staying healthy.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@ gmail.com, and you can follow her on Instagram at @alizabeer.