Jeffrey Salazar
Pasta is often considered a 'bad carb', but it can be part of a healthy diet if consumed in moderation. A 2017 study found that pasta can be part of a healthful diet when eaten the Mediterranean way. This involves pairing pasta with vegetables, protein, and healthy fats. For example, a pasta dish with seafood, chicken, or legumes can be a nutritious option. To make pasta healthier, it can be paired with leafy greens or vegetables, and whole grains. Using a flavourful quality cheese can also make a pasta dish healthier, as it allows you to use less overall.
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What You'll Learn
Load up on vegetables
Pasta is often associated with high-calorie, indulgent meals, but it doesn't have to be that way. A study published in 2017 found that pasta can be part of a healthful diet when eaten in moderation, in the Mediterranean style.
Loading up on vegetables is a great way to make a diet pasta dish. Vegetables can be added in large quantities to pasta, making the dish more nutritious and filling without adding many calories. This can be done by treating vegetables as an equal part of the dish, or even flipping the proportions so that there are more vegetables than pasta.
A good way to do this is to start with a pasta recipe that includes vegetables and then add more vegetables and reduce the amount of pasta. This will make the dish more colourful and wholesome, and boost your vegetable intake.
You can use any vegetables you like, but some options include broccoli, corn, zucchini, capsicum/peppers, onion, kale, peas, butternut squash, and garlic. These can be cooked in a pan with oil and herbs to create a sauce for the pasta.
This method of loading up on vegetables is a great way to get kids and those who are hesitant about vegetables to eat more, as they are combined with the tasty, comforting flavour of pasta.
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Choose whole-wheat pasta
Whole-wheat pasta is a nutritious alternative to traditional pasta, offering a range of health benefits. Firstly, whole-wheat pasta is rich in dietary fibre, which is essential for gut health and digestion. The fibre content also contributes to satiety and fullness, helping to manage blood sugar levels and prevent excess fat storage. This is especially beneficial for those looking to lose weight.
Whole-wheat pasta has a denser texture and a nuttier flavour compared to white pasta. It is made from whole grains, which are ground into flour using all parts of the grain, including the bran, germ, and endosperm. This results in a more nutrient-dense product, containing B vitamins like folate, thiamine, and B6, as well as magnesium and iron. These vitamins and minerals support overall health, boost energy production, relieve inflammation, and promote bone health.
When shopping for whole-wheat pasta, it is important to read the labels carefully. Look for products that contain 100% whole wheat or whole grains and avoid those with refined flours and additives. Major brands like Barilla, De Cecco, Colavita, and Sfoglini offer a variety of whole-wheat pasta options, allowing you to find the taste and texture that suit your preferences.
In addition to choosing whole-wheat pasta, you can further enhance the nutritional value of your dish by incorporating colourful, nutrient-rich vegetables like spinach, tomatoes, and bell peppers. Lean protein sources such as grilled chicken, fish, or legumes can also be added to boost the protein and fibre content, making your meal even healthier and more satisfying.
By opting for whole-wheat pasta and combining it with nutritious ingredients, you can create a well-balanced and delicious meal that supports your health and wellness goals.
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Add protein
While pasta has protein due to being made from wheat flour, it's still lacking in the protein department. A cup of cooked spaghetti has about 8 grams of protein, but you need more to maintain healthy bones, nails, and a strong immune system.
If you're a meat eater, you can toss in some seafood, fresh fish like salmon and shrimp, or 3-4 ounces of lean chicken. You can also add precooked sausages, ground beef, or meatballs.
Vegetarians can fill up on protein by adding protein-rich plant foods such as beans, legumes, lentils, soy like tofu or edamame, seeds, nuts, and some whole grains like quinoa. Certain vegetables also contain small amounts of protein like zucchini, kale, and collards (think leafy greens).
If you're short on time, canned cannellini beans are a great option to have on hand. They have a soft texture and a mild, slightly nutty taste, and blend well with Italian staples like Parmesan cheese, saucy tomatoes, and green veggies.
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Use healthy fats
While pasta and fats have been positioned as enemies of weight watchers, healthy fats can be incorporated into your diet. "Healthy fats" usually refer to monounsaturated and polyunsaturated fats, which help reduce LDL cholesterol (the kind that clogs your arteries) and can lower your risk for type 2 diabetes.
One way to include healthy fats in your diet pasta is to use olive oil. You can use 1 teaspoon of olive oil to season and dress your dish, along with salt, pepper, and other spices. If you are watching your calories, make sure to measure out the olive oil instead of pouring it straight from the bottle. A single tablespoon of olive oil has about 119 calories. If you are feeling adventurous, you can add avocado straight into the pan or blend it with basil for an avocado pesto sauce.
Another way to add healthy fats to your diet pasta is to include nuts and seeds. Walnuts, slivered almonds, pumpkin seeds, and pine nuts add texture and crunch to any pasta dish. They also provide extra fibre, protein, and healthy fats.
It is important to note that the ingredients you use matter in making pasta a healthy dish. While pasta can be part of a healthy diet, not all pasta is created equal. For example, a study found that mac and cheese eaters were less healthy than those who ate pasta the Mediterranean way. The Mediterranean diet includes superfoods like olive oil, tree nuts, lean meats, and fresh fruits and vegetables.
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Keep portions moderate
Portion sizes are key to maintaining a healthy diet while still enjoying pasta. While it may seem obvious, it's important to remember that a serving of pasta is typically smaller than you might expect, and this can vary depending on the type of pasta and the ingredients used. For example, one pound of pasta can feed six people as a main course and can even stretch to eight servings if it's loaded with vegetables.
To keep your portions moderate, try loading your plate with leafy greens or vegetables first, and then adding the pasta. This will help you control the amount of pasta you consume while still enjoying a satisfying and nutritious meal. You can also make a soup with meat- or cheese-stuffed tortellini, which will help you feel fuller while enjoying a moderate amount of pasta.
Another tip is to focus on protein. Aim for protein to fill one-quarter of your plate or bowl. This will help you retain lean muscle as you lose fat and lead to more calories burned each day. Good sources of protein to add to your pasta include seafood such as salmon, tuna, mussels, shrimp, or lobster. If seafood isn't your preference, you can add lean chicken, shrimp, chicken, lean ground turkey, or lean turkey sausage.
It's also important to remember that pasta doesn't have to be restricted from your diet. Restricting pasta can lead to increased cravings and a higher chance of overeating or binge eating cycles. Enjoying pasta in moderate portions and pairing it with vegetables, protein, and healthy fats can make it a part of a healthy and satisfying meal.
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Frequently asked questions
Loading your plate with vegetables before adding pasta is a great way to ensure portion control. Whole wheat pasta is also a healthier option as it is rich in fiber and other nutrients.
You can use any variety of grain-free pasta, such as Cappello's brand, which is both gluten- and grain-free. You can also try bean and vegetable-based noodles, or zoodles.
Good-quality ricotta and plain Greek yogurt can be tossed with pasta to make a creamy sauce. You can also try adding vegetables to make a sauce, such as butternut squash.
Freshly grated Asiago Stravecchio, Parmigiano Reggiano, or smoked gouda are flavorful cheeses that can be used sparingly as a topping. Lean meats such as chicken, shrimp, or turkey are also healthy sources of protein to add to pasta.
