Gluten

Gluten is a protein found in wheat and related grains in the wheat family like barley, rye, spelt, faro and bulgur.  Foods made from wheat such as breads, cereals and pasta, contain gluten.  Most people enjoy products that contain gluten without any side effects.  A small group of people may have a gluten intolerance or allergy.  For those individuals who have been diagnosed by a doctor with a gluten sensitivity, there are numerous gluten-free pasta options which allow them to enjoy a wide variety of pasta dishes.

Individuals who do not have gluten sensitivities derive no nutritional benefit from eating gluten-free pasta and will find that traditional enriched pastas provide good nutrient value, such as iron, folic acid and vitamin B.

You can also visit www.gowiththegrain.org for more information on grains and gluten.

Pasta Leftovers

Reheat your Pasta Leftovers to Help Control Weight

Great news, pasta lovers – reheating your leftover pasta is not only an easy means to a delicious and healthy meal, but it can also help you control weight. As explained in a recent article on Time.com, resistant starches (found in leftover pasta) are a type of carb that bypass digestion in the small intestine and instead go straight to the large intestine to be metabolized. In doing so, these resistant starches are then changed to fatty acids, which the body burns as energy. These starches also provide food to colonies of gut bacteria to sustain them for weight control.

Resistant starches also have added benefits for people with type-2 diabetes. They improve measures of inflammation in the body and also improve lipid profiles in women suffering from diabetes.

Resistant starches can be found in leftover pasta. When starchy foods like pasta are cooked and then cooled in a refrigerator, the chemical bonds are redesigned, making them resistant to digestion in the small intestine. Best of all, this design remains even when you reheat your pasta. So go ahead and make more pasta than you need for just one meal – the more leftover pasta you eat, the better chance you have for controlling your weight!

The Health Benefits of Pasta

Pasta is a perfect foundation for healthy, nutritious and satisfying meals:  pasta is generally eaten with nutrient-dense food partners, such as fiber-filled vegetables and beans, heart healthy fish and monounsaturated oils, antioxidant-rich tomato sauce and protein-packed cheeses, poultry and lean meats.  Pasta offers:

• SUSTAINED ENERGY: Carbohydrates like pasta provide glucose, the crucial fuel for your brain and muscles.  Pasta is an excellent source of complex carbohydrates, which provide a slow release of energy.  Unlike simple sugars that offer a quick, yet fleeting boost of energy, pasta helps sustain energy.
• LOW SODIUM & CHOLESTEROL-FREE:  Pasta is very low in sodium and cholesterol-free.  Per cup, enriched varieties provide a good source of several essential nutrients, including iron and several B-vitamins.  Whole wheat pasta can provide up to 25% of daily fiber requirements in every one cup portion.
• FOLIC ACID:  Enriched pasta is fortified with folic acid – essential for women of child-bearing age.  FDA regulations require enriched grain products to contain this important vitamin.  A serving of dry pasta supplies the equivalent of roughly 100 micrograms of folic acid, or 25% of the recommended daily intake.
• BALANCED DIET: Pasta is part of a well-balanced diet.  Current dietary guidance calls for up to 65% of daily calories to come from carbohydrates, such as pasta.
• LOW GI:  Pasta has a low Glycemic Index (GI) so it does not cause blood glucose levels to rise quickly.  Blood glucose is sometimes referred to as blood “sugar”.