Pasta, Pasta, Pasta!

In most households pasta is a family favorite. The only problem with pasta is that we tend to be heavy handed with the portions. Not to worry, we have some tips you can use to help make your pasta dishes healthier!

First, let's give you some information about pasta.  Did you know that Americans eat 6 billion pounds of pasta each year?  With that in mind, try thinking of pasta like you would bread or rice, and they are essentially long chains of glucose, which in large amounts can be harmful because it's digested quickly.  Did you know that cooking pasta just to the point of al dente helps slow digestion? Because pastas can be digested so quickly it is best to think of them as a side rather than the main dish.

Here are some tips to improve your existing pasta dishes:

• Choose whole grain pasta over refined pasta - Traditional pastas are made from refined grains.  That means the fiber found in the outer layer has been stripped away. Eating a diet rich in whole grains is associated with reduced cardiovascular disease, cancer, type 2 diabetes and premature death.
• Reduce portions - It is easy to eat multiple servings of pasta in one sitting. Did you know that portions served in a restaurant are 2 to 4 times larger than the actual serving size? Try swapping out half of the pasta with vegetables or even beans when making your next pasta dish. Adding frozen vegetables to a tomato based sauce is an easy way to add bulk and keep things lower on the glycemic index. Or, why not make vegetable ribbons using a peeler or spiralizer with zucchini or summer squash - you can also buy them already prepared in some stores. In addition, try swapping our half of the meat with vegetables in pasta dishes.
• Choose a healthy sauce - Try creating your own sauce with low sodium and low sugar canned diced or crushed tomatoes. Over medium heat you can  add 1 tablespoon of olive oil to a large pan along with one minced clove of garlic and 1/4 teaspoon of red pepper flakes.  Saute for 30 seconds and pour in a 28 ounce can of crushed or diced tomatoes.  Add in 2 teaspoons of oregano or even an Italian herb blend and you're well on your way to a tasty sauce. Heat for 15 minutes. To keep things a little simpler you can just purchase a no sugar added low sodium marinara sauce.  Avoid cream sauces as they can be higher in calories. Top with a sprinkle of Parmesan cheese.  Keep cheese to a minimum as it can add a good dose of sodium, so a strong flavored cheese like Parmesan works well as you only need a small amount.  Did you know that there is some evidence showing that the fermentation of many cheeses may play a role in lowering type 2 diabetes and could have metabolic benefits? Stay tuned as more research is needed.

Reference:  Health & Nutrition Letter, Tufts University, January 2018, VOL. 35, NO.11, Healthy Meals with Pasta (p.4&5).