 |
Welcome to the new issue of The Truth About Pasta, the monthly newsletter from the
International Pasta Organization. Each month's newsletter features a new and different topic -- all pointing to The Truth About Pasta. The truth is...pasta is healthy, sustainable, convenient, delicious, affordable, doesn't make you fat, and much, much more. Be sure to look for each new issue, with more topics and information.
|
It's easy to forget you're eating healthy when you dive your fork into a vibrant, flavor-filled pasta meal. Pasta is such a scrumptious partner for tender vegetables, rich olive oil, and fragrant herbs, that, with pasta on your plate, meeting your nutrition goals becomes a gastronomic experience. Part of pasta's magic is the company it keeps. Scientific studies have found that people who eat more pasta, noodles, and cooked grains tend to eat more fiber, and also score higher on the Healthy Eating Index, a measure of diet quality. But pasta is not just a courier for other healthy foods - it is actually a nutritious choice in its own right.
Pasta is a complex carbohydrate that provides the body with a steady source of energy, rather than sending your blood sugar on a roller coaster ride. Additionally, with all of the different whole grain pastas available, it is easier than ever to get your recommended servings of whole grains. Whole grain pasta cooks much more quickly than other whole grains, like brown rice. And with the wide variety of pasta shapes and pasta flavors on the market, every meal is a new experience. From classic durum wheat spaghetti, to farro fusilli or spelt penne, pasta is the perfect way to introduce rich flavor, and a robust array of nutrients.
|
Experts Say
While misguided celebrities might flaunt the latest "low-carb" or "low-fat" diet, nutrition research supports a more balanced approach to healthy eating, with fruits, vegetables, grains, and pulses at the center of your plate.
Scientists from across the globe agree
that "All these three macronutrients [carbohydrates, protein, and fat], in balance, are essential for designing a healthy, individualized diet anyone can follow for their whole life. Moreover, very low carbohydrate diets may not be safe, especially in the long term."
Research shows
that people who eat pasta tend to have a better quality diet, with more fiber, iron, and folate and less saturated fat and added sugar.
Instead of cutting out entire food groups, like carbohydrates, experts recommend a well-balanced diet, such as the Mediterranean diet. This approach benefits not only adults, but children too. In a study of 120 children, researchers in Spain found that children most closely following a Mediterranean diet, including eating pasta or rice almost every day,
were significantly less likely to have attention-deficit/ hyperactivity disorder.
Luckily, good nutrition is a breeze for the whole family when healthy pasta meals are on the table.
|
|
Did You Know?
When pasta dough is extruded through the dies to form the different shapes, it actually compacts the starch structure. This is why pasta digests more slowly than other carbohy
drates, helping to keep you fuller for longer.
At the 2015 World Pasta Congress, Dr. Kantha Shelke explained that "from a historical point of view, pasta is a teriffic food because it's simple; it's pure." According to Dr. Shelke, "to adhere to a Mediterranean diet, whether you are a connoisseur or a novice, pasta is a perfect food."
|
Video of the Month
Watch this video to learn more about why Pasta is Good for You.
|
Recipe of the Month
Fresh Pomodoro Pasta, White Beans and Olives
225 grams (1/2 pound) whole-wheat pasta shells, tubetti, ziti or rigatoni
2 tablespoons extra-virgin olive oil
1 15-ounce can cannellini beans, rinsed
1 large garlic clove, minced
450 grams (1 pound) diced ripe tomatoes (about 3 cups)
1/4 cup pitted (see Tip) and chopped oil-cured black olives
1/2 cup sliced fresh basil
1/4 teaspoon kosher salt
Freshly ground pepper to taste
1/4 cup grated Pecorino Romano cheese
- Put a large pot of water on to boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes or according to package directions. Drain.
- Meanwhile, heat the oil in a large skillet over medium heat. Add the beans and garlic. Cook, stirring frequently, until the beans are just heated through, 2 to 3 minutes. Remove from the heat. Add the tomatoes, olives, basil, salt, and pepper. Stir gently to combine. To serve, divide the pasta among 4 plates and top with sauce and cheese.
- Tip: Press down on olives with the side of a heavy knife to split them open and make removing the pits easier.
Makes 4 servings.
|
 |
Follow us
|
For more information, contact
|
|
|
|
|
Copyright © 2017. All Rights Reserved.
|
|
|
|
|
