Professor Tim Spector champions pasta as a healthier staple than many realize, emphasizing the benefits of wholegrain varieties and balanced meals. Registered dieticians and the British Heart Foundation support the notion of pasta's nutritional value when paired with protein, healthy fats, and fiber. Learn about the surprising health benefits of incorporating pasta into your diet.
Professor Tim Spector, a genetic epidemiology professor at King's College London, advocates for a simple kitchen swap that can significantly boost your fiber and protein intake. He argues that pasta, often criticized for its high carbohydrate content, is 'probably healthier than you think'. Choosing wholegrain pasta, he explains, can 'more than double' the fiber in a 100g serving and, when cooked correctly, can provide a 'boost of plant protein'.
This advice comes as over 90 percent of Britons reportedly fall short of their recommended daily fiber intake. Prof. Spector provides a recipe for creamy kale pasta, demonstrating how combining pasta with protein, healthy fats, and fiber can positively impact your health. He emphasizes three key tips: 'Go for wholegrain. Over 90 percent of people aren't getting enough fiber, and choosing wholegrain pasta can more than double the fiber in a 100g portion. Pastas made from spelt, lentils, or chickpeas can increase fiber even further and add a boost of plant protein too.' He continues, 'Balance your plate. Combining pasta with protein, healthy fats, and fiber helps keep you fuller for longer. In this recipe, cannellini beans add both fiber and plant protein, while a generous drizzle of extra virgin olive oil slows glucose absorption for a steadier blood sugar response.' Finally, he encourages 'Packing in the plants. This creamy kale pasta contains 50g of cavolo nero per person, providing fiber, polyphenols, vitamins, and minerals to support your gut health.' Registered dietician Lisa Valente supports Prof. Spector's view, stating that 'Two ounces of dried white pasta has about 200 calories, 7 grams of protein, and 2 g of fiber, along with iron and B vitamins. While pasta may be a carbohydrate-rich food, it also delivers lots of important nutrients. It's definitely not empty calories.' According to Valente, 'About 1 cup of cooked pasta-for most shapes, that's two ounces of dry pasta-mixed with vegetables can be a satisfying portion for many people. But even if you eat 2 whole cups of pasta, that's still only about 400 calories (plus 14 g of protein and vitamins and minerals). That's not too shabby for a 2-cup serving.' She further highlights the Mediterranean Diet's ranking as the top diet for better health, which includes pasta as a component.The British Heart Foundation agrees, stating that 'Standard dried pasta is usually low in salt and saturated fat. As with any starchy carbohydrate, a high-fiber version like wholewheat pasta will add fiber to your diet.' Victoria Taylor, a senior dietitian at the BHF, emphasizes that 'What makes a pasta dish healthy is usually down to what you have with it. Red, tomato-based sauces rather than creamy sauces are usually a healthier ready-made choice. They are likely to be lower in saturated fat and the tomatoes will also count towards your 5-a-day.' However, she cautions that store-bought sauces often contain more salt and additives than homemade ones, particularly those incorporating cheese, sausage or bacon, or salty ingredients like olives, capers, and sun-dried tomatoes. The UK government recommends that approximately half of your daily energy intake should come from carbohydrates, with a reference intake of 260g of carbs per day for a moderately active adult female. While white pasta, typically made from durum wheat, is known for its high carbohydrate content, carbohydrates, alongside fats and proteins, are vital energy sources for the human body. Sugar, a simple carbohydrate, is the primary carbohydrate compound found in pasta.But don't despair, pasta lovers! Compared to similar foods like rice, pasta actually contains more fiber and protein. Opting for whole wheat pasta can further enhance your meal's nutritional value. In terms of nutritional values, regular pasta has 371 calories per 100g serving, while wholegrain pasta contains slightly fewer at 352 calories. Wholegrain pasta also boasts more fiber (9.2g compared to 3.2g) and protein (13.9g versus 13g), and marginally less carbohydrate (73.4g as opposed to 74.7g)
Pasta Nutrition Fiber Protein Wholegrain Healthy Diet Mediterranean Diet Carbohydrates British Heart Foundation
United Kingdom Latest News, United Kingdom Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
Tiktok Cook Shares Traditional 'Pasta e Patate' RecipeCorre Larkin, a TikTok food creator, shares her family's traditional 'Pasta e Patate' recipe on her cocolarkincooks channel as part of her Peasant Food series.
Read more »
TikTok Cook Shares Simple 'Pasta e Patate' RecipeCorre Larkin, a TikTok cook with a large following, shares her take on the classic Italian dish 'Pasta e Patate' as part of her series on peasant food. The recipe is simple and traditional, using ingredients like guanciale, rosemary, potatoes, and pasta.
Read more »
Glasgow pasta restaurant reopens with new chef – and £5 dishes to celebrateTo celebrate the opening of Il Pastaio, the venue, which is located on St Vincent Street in the city centre, will be offering pasta for just £5 next Tuesday, January 14.
Read more »
The secret ingredient to make spaghetti pasta sauce even tastierYou can thank us later
Read more »
Food item loved on Instagram slated by top chef - as he shares cheap pasta recipeMichelin-starred chef Phil Kearsey sits down with Money to talk about his top tip for amateur chefs, his pet hate in restaurants and the one ingredient everyone should do without.
Read more »
Lasagne Expert Shares Pre-Cooking Trick for Perfect ResultsA lasagne expert recommends pre-cooking dried pasta sheets for at least five minutes before assembling the dish. This ensures the pasta cooks evenly and prevents burnt corners. The expert also suggests letting the assembled lasagne stand for six hours before baking to allow the flavors to meld. For those who like to prepare meals in advance, most lasagne recipes can be made up to two days ahead with the same pre-cooking benefit.
Read more »