Your Guide to Why Pasta Is Always Popular
Pasta is one of the most versatile dishes you can cook, plus it is a completely cholesterol-free food which is low in sodium and high in fibre as well as folic acid. The good news is there are a wide variety of delicious pasta recipes to choose from, although quality pasta is even enjoyable with a dash of olive oil and a sprinkle of herbs.
The following guide will explore the ins and outs of this tasty dish.
Pasta and Nutrition
Energy
Pasta is a slow release carbohydrate which allows it to be broken down by the body slowly to sustain your energy levels. Whole wheat pasta is also source of thiamine, a B vitamin which helps to convert carbohydrates into energy. For these reasons, athletes worldwide include pasta as one of their main carbohydrate sources.
Fibre
Whole wheat grains and enriched grains ensure a healthy mix of nutrients that provide the essential vitamins, minerals and phytonutrients (found in plant foods) which are beneficial in the prevention of cardiovascular disease, type 2 diabetes, strokes and even obesity. Pasta is the ideal food to add whole grains to your diet, as it provides almost 25% of your daily fibre requirements.
Folic Acid
Pasta is replete with folic acid, which contains Vitamin B12 and is crucial for the health of pregnant women. Pasta also contains a large amount of Vitamin A, which helps in the fight against stress during pregnancy.
Pasta and Health
Glycemic Index
When prepared with other ingredients such as vegetables, beans, sauce, fish, meat, chicken, herbs and olive oil, pasta becomes a perfect meal for your dietary health. In this way, you can also lower the Glycemic Index (how your body digests food) of the meal, which is highly beneficial to people with Type 2 diabetes. In addition, studies have shown that high GI foods increase the risk of breast cancer.
Alzheimer’s Disease
Research has shown that a Mediterranean Diet in which pasta is the main ingredient not only reduces the risk of developing Alzheimer’s, but may also increase the lifespan of those who suffering from this disease.
Prostate Cancer
Pasta combined with tomato based sauces can help in the prevention of prostate cancer since lycopene, a strong anti-oxidant found in tomatoes, aids in the repair of damaged cells in the body.
Weight Loss
While carbohydrate foods are perceived to be weight gaining, pasta can actually aid in weight loss and weight management plans. Studies have shown that there is little difference between low carbohydrate diets and the effects of pasta.
Choosing your Pasta
There are numerous different types and of pasta to choose from at supermarkets. Fresh homemade pasta is obviously the best and there are pasta making machines available so that anyone can try their hand if they have the time.
A good tip to especially when buying for the kids is to check the packaging and try to choose those varieties marked “enriched” for better nutrition.
The four main types of pasta are:
- Long and round e.g. spaghetti.
- Long ribbons e.g. tagliatelli.
- Hollow tubes e.g. penne.
- Small shapes e.g. fusilli.
Cooking Pasta
The golden rule when cooking pasta is to never overcook, as this makes it overly soggy. Undercooking on the other hand causes the pasta to taste of flour and is hard at the centre when you bite into it. ‘Al dente’ is the ideal method as pasta should be tender but firm when eaten.
A tip when cooking is to add a little olive oil to the boiling water as this prevents it from sticking, but don’t use this for those types of pasta recipes that require the sauce to stick to the pasta.
Pasta cooking times vary according to the type, so always check the recommended cooking times. Make sure you use plenty of water and keep it boiling at a high level. This allows the pasta to receive even heating. It also helps in the retention of starch which encourages sauces to stick to the pasta.
Parboiling (partial cooking) is a controversial issue. For quicker results the pasta can be parboiled and then finished off when required. To do this, parboil the pasta, drain and rinse with icy water, then toss in a little olive oil and refrigerate until ready for use. Later you’ll simply need to add it to boiling water for one to two minutes until ‘Al dente’, then drain and serve immediately with your choice of sauce. This is the fast way when you’re time constrained, but do make sure the parboiling method is done just right to avoid soggy pasta.
Finally, remember your presentation. A strategically placed sprig of parsley or fresh basil, and a sprinkle of parmesan cheese plus black pepper on top will makes for a more attractive dish.
Conclusion
Pasta is a delightfully versatile, slow release carbohydrate food which when combined with other tasty ingredients makes a delicious and healthy meal, starter or salad. Be creative and experiment with new pasta recipes to surprise your family and friends.
About the Author: Francesca Rilotelli is a chef and expert on Pasta Recipes.
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