Healthy Meals with Pasta

Americans consume 6 billion pounds of pasta each year, according to the National Pasta Association. Pasta dishes can fit into a healthy eating pattern. It depends in part on portion size. The type of pasta—regular vs. whole-grain—could also be important, although the evidence for it is not definitive. It’s also relevant what sauces and other topping you use to make a pasta dish.

“Like other starches, such as bread or rice, one can think of pasta as long chains of glucose: potentially harmful when eaten by itself, in large amounts, and digested quickly,” says Dariush Mozaffarian, MD, DrPh, dean of Tufts’ Friedman School and editor-in-chief of Health & Nutrition Letter. “Cooking pasta al dente can slow digestion. More importantly, think of starches like pasta as a side, rather than the meal’s main event.  Focus instead on plenty of toppings such as veggies, fish, and healthy fats like extra virgin olive oil to fill you up.”

“You want to choose whole grain pasta and top it with things that add a lot of flavor, color, and a variety of textures. Here is a chance to liven things up with herbs and spices,” says Alice H. Lichtenstein, director of Tuft’s HNRCA Cardiovascular Nutrition Laboratory and executive editor of Tufts Health & Nutrition Letter. “For non-tomato-based toppings, start with olive oil and add garlic, fresh chopped herbs, and red pepper flakes, and lightly sautéed or microwaved vegetables, seeds, and nuts for added texture. Or, consider a peanut-based pasta topping enhanced with sesame oil, rice vinegar, and soy sauce.”

Refined Grains Pros and Cons: Traditional semolina pasta is made from refined grain. The process strips away the fiber-rich outer bran layer of the grain as well as the central oil-rich kernel. That leaves a middle layer, or endosperm, which is the refined carbohydrate.

The 2015-2020 Dietary Guidelines for Americans recommends that at least half of your grains be whole grains; that you decrease sodium, use liquid vegetable oils, and eat whole fruits, nuts, and vegetables; and that you give preference to fish and unprocessed meats. You can do all that with whole-grain pasta dishes.

Choose Whole Grains: In studies, diets rich in whole-grain cereals and breads are associated with a lower risk for cardiovascular disease, cancer, type 2 diabetes, and premature death. Whole-grain pasta may have similar benefits, though there is less research to support that than for cereals and breads.

A great variety of whole-grain pastas are now available, which makes it easier to find one you like. Whole grain pastas are made from a variety of grains, commonly whole wheat, buckwheat, and brown rice. But you will also find pastas containing barley, corn, farro, kamut, oats, spelt, millet, and quinoa (technically a seed, not a grain, but rich in nutrients). Whole grain pasta may also contain ground-up legumes or flax seed.

Reduce Pasta Portions: As with other foods in the American diet, pasta is subject to the phenomenon of portion distortion, or eating excessive amounts of food at one sitting. Ballooning restaurant servings may contribute to pasta portion distortion. In a survey published in the journal Obesity, most chefs reported serving pasta portions that were two to four times larger than nutrition guidelines recommend.

Because we rely on our eyes as much as our stomachs to determine when we’re full, the heaping pile of pasta that might seem just about right to you can overload your meal with calories. According to the USDA, a serving of pasta is a half cup of cooked pasta.

Heap On Healthy Toppings: Pasta becomes a good foundation for a meal if you fill the rest of the plate or bowl by adding plenty of vegetables and, if desired, unprocessed meats or plant-based protein sources such as tofu or beans. “It’s very convenient to add frozen vegetables to the sauce from all those bags you should be keeping in the freezer,” Lichtenstein says. “And then throw in some shrimp, or sauté some skinless chicken breast or ground turkey before pouring the sauce over the pasta.”

If you are following a recipe for a pasta dish, consider swapping half of the pasta suggested with vegetables. To add some style to the dish, add vegetable “ribbons.” These are made by running zucchini, squash, and other vegetables through a relatively inexpensive kitchen appliance called a spiralizer. You can also purchase pre-cut ribbons at some grocery stores.

Select Healthy Sauces: If you cook your own sauces from whole ingredients, you are in the driver’s seat. You can minimize or eliminate added sodium and sugar by making your own tomato sauce out of fresh or canned tomatoes (preferably reduced-sodium versions).

If you choose prepared pasta sauces, mind the sodium and sugar content per serving. Pasta sauces are a significant source of sodium in the American diet. Some pre-made sauces can contain up to 500 milligrams of sodium per half-cup serving. “Compare the sodium per serving between brands and pick those on the lower side,” Lichtenstein says. “Check to see whether your favorite brand has a reduced-sodium version. Try a few different options and see which you like.”

For a lower-sodium option, toss the pasta with a light pesto, fresh herbs and garlic, and olive or avocado oil.

Some prepared pasta sauces also contain significant amounts of added sugar. By weight, the added sugar in a serving of sauce can be up to 10 grams.

Cream sauces tend to be higher in calories than tomato-based ones. You can take in hundreds of calories just from one generous serving of white sauce. Try to find a reduced-calorie home recipe or shop for a pre-made sauce with a reasonable amount of calories and saturated fat. “You are better off with tomato-based sauces or olive oil and garlic,” Lichtenstein says.

Use moderate amounts of cheese toppings. Cheeses can add a significant amount of salt and saturated fat to pasta dishes. (Grated Parmesan cheese offers a lot of flavor but also sodium.) Use a portion of cheese that enhances, not overwhelms, the other flavors.

“Interestingly, in studies around the world, people who eat the most cheese do not have higher risk of heart disease, and in many studies, have lower risk of type 2 diabetes,” Mozaffarian says. “While more research is needed to understand this, fermentation of many cheeses may play a role, as emerging evidence suggests that fermented foods may have metabolic benefits.”

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