Nothing compares to a flavoursome bowl of pasta, but unfortunately white pasta doesn’t provide much on the nutritional front.
During the milling process, white flour is stripped to remove the grain’s bran and germ — removing these elements takes away the fibre, protein, iron and B vitamins. What remains on your plate is a quick-acting carb that has the potential to set you up for cravings.
While you can still enjoy white pasta as part of a balanced diet, there are plenty of alternatives out there which are way more healthy. So if you’re looking to cut down on white pasta, here are some healthy and tasty options for you to choose from.
Spelt pasta is a great alternative to white pasta. The “ancient grain” (meaning it has been around for thousands of years and changed very little), is a high-fibre, high-protein option that’s wheat-free, however, it contains moderate amounts of gluten, Brisbane-based nutritionist Alessandra Trovato explains.
Nutty in flavour and tender in texture, spelt pasta only takes half the time (four to five minutes) to cook compared with regular pasta.
You’ve probably heard of the spiralized trend that transforms your favourite veggies into healthy pasta.
And Alessandra’s favourite veggie to work with is zucchini. Why? Zucchini is a high source of nutrients such as antioxidants and vitamin C that have anti-inflammatory properties, which can improve heart health, she says. “As well as being rich in B vitamins and potassium,” Alessandra adds.
And all you need is a spiralizer to turn raw zucchini into curly pasta noodles. Zucchini pasta works great in a salad or served with hot pasta sauce over the top.
Brown rice pasta “is not necessarily healthier” than other pasta varieties, however, if you’re gluten intolerant, it’s a fantastic option as it contains no wheat, Alessandra advises.
Brown rice tends to stick together while cooking, so stir frequently!
Spaghetti squash is a great vegetable-based alternative to pasta. “It is rich in nutrients such as vitamins A, C, potassium and calcium, and it is also high in dietary fibre,” Alessandra explains.
To make spaghetti squash simply slice the squash in half and scoop out the seeds and put in the oven for 45 to 50 minutes. Once it’s baked use a fork to scrap out the ‘spaghetti’ — it’s that simple.
Quinoa is a fantastic grain — quinoa contains more protein than any other grain, meaning it delivers all the essential amino acids, she explains.
“Quinoa pasta also reduces blood sugar insulin and triglyceride (fat) levels,” Alessandra adds.
For a veggie punch, she advises to serve with cauliflower, pesto and seasonal vegetables.
Nowadays you can purchase pasta made from various beans and pulses such as lentils, chickpeas and black beans. Great for a boost of protein, bean pasta is a great healthy alternative.
Cook according to packet instructions and serve with sauce of your choice.
If you love the taste of regular pasta, whole-wheat pasta happens to have a similar taste. Whole-wheat pasta is a great option for people who want to increase their fibre and protein intake, Alessandra advises. It is also diabetic friendly and “has been linked to having a reduced risk of obesity, hearty disease and type 2 diabetes”, she says.