Pasta shells provide an effective base for a variety of dishes ranging from pasta salads to stuffed shells and most any pasta dish with sauce and meat or vegetables. While pasta provides a healthy source of carbohydrates and fiber, the healthiest shells are those made with whole grains, according to MayoClinic.com.
Types
Enriched pasta shells provide a host of nutrients and are the most popular choice for most consumers. They are made with white flour and added nutrients. Whole-grain pasta shells are made with complex carbohydrates that also contain healthy doses of vitamins and minerals, according to MayoClinic.com.
Benefits
Enriched pasta shells are free of cholesterol and contain minimum amounts of sodium. The iron and B vitamins added to the food provide healthy alternatives to meat sources of the essential nutrients. The benefits of eating whole-wheat pasta shells are numerous, according to MayoClinic.com. The milling process that removes the bran from the grains takes out the most fibrous ingredient in the wheat. As a source of fiber, unrefined whole-wheat pasta shells still retain the bran and the germ that the body cannot digest. By moving undigested bran through your system, you maintain a healthy colon and smooth elimination.
Ingredients
According to the National Pasta Association, folic acid is added to the enriched pasta shells that can fulfill as much as 25 percent of your daily recommended needs. Whole-wheat pasta shells contain potassium, selenium and magnesium. A 3/4-cup serving of regular white pasta shells contains about 210 calories, with only 10 of those calories coming from fat. The same pasta shell serving includes about 41 g of carbohydrates and 7 g of protein. A 3/4-cup serving of whole-wheat shells has about 172 calories, 28 g of carbohydrates and more than 7 g of protein.
Warning
Few recipes call for serving plain pasta shells. Instead, the curved pieces of pasta are filled or covered with cheese. Cold pasta shells are a common ingredient in pasta salads mixed with mayonnaise or sour cream. Like many healthy carbohydrates, it's not the core of the dish that's unhealthy, but the toppings and fillings that accompany them, according to the National Heart Lung and Blood Institute.
Tips
Substitute marinara sauce for cheese sauce when serving heated pasta shells and mix them with vegetables rather than meat to reduce fat even more. Sauté cooked shells in olive oil and add spinach and garlic for a Mediterranean-style dish. Try blending cold pasta shells with vegetables and Greek yogurt for a tart, healthy salad.
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