Italian pasta is a common main dish in the United States in small towns and large cities alike. The many varieties of pasta types, sauces and toppings make Italian pasta a versatile dish. Whether you make your own entrees or opt for a restaurant meal, simple strategies can help you choose healthy Italian pasta dishes.
Whole-Wheat Pasta
Most pasta in restaurants and on grocery store shelves is made from white flour. Processing of refined flour removes the bran and germ, which are the main sources of fiber found in grains. Refined flour also is made up of simple carbohydrates, which can raise blood sugar levels and contribute to weight gain, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Opt for whole-wheat pastas, which provide fiber for blood sugar management and improved digestion. Whole-wheat pastas are made up of complex carbohydrates, which help provide consistent energy without dramatically elevating blood sugars.
Tomato-Based Sauces
Opt for tomato-based sauces, such as marinara, for Italian pasta dishes. These sauces are typically lower in calories and saturated fat than cream-based sauces such as alfredo or vodka sauces. For example, a 1/2-cup serving of marinara sauce contains about 70 calories and about 0.9 g of saturated fats, according to the U.S. Department of Agriculture National Nutrient Database. A 1/2-cup serving of alfredo sauce can contain as much as 498 calories and 31g of saturated fat.
Meats and Vegetables
Limit your use of meats, particularly red meats such as ground beef, bacon and sausage, in pasta sauces. These ingredients are high in saturated fats, which can contribute to blocked arteries, stroke and heart disease. Instead, opt for grilled or steamed vegetables as toppings for Italian pasta dishes. Artichoke hearts, broccoli, carrot slices, cauliflower, asparagus and red bell pepper slices add flavor and texture to your Italian pasta dishes without increasing your intake of saturated fats.
Cheese
Like red meats, cheese is a common topping for Italian pasta dishes and is a staple ingredient of dishes such as lasagna and gnocchi. However, cheese made from whole milk is loaded with saturated fats. Omit cheese whenever possible to make your pasta dishes healthier. If you choose a dish that requires cheese, opt for low-fat versions made from skim or part-skim milk to minimize your fat intake.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010
- USDA National Nutrient Database
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