Table of contents:
- The nutritional content of the pasta
- Healthy types of pasta
- 1. Whole grain pasta
- 2.Instead of whole wheat pasta (oatbran)
- 3. Barley pasta
- Pay attention to portions when you eat pasta
Pasta is a source of carbohydrates that you can consume. This can be an alternative source of your carbohydrates apart from rice and noodles. So, the source of carbohydrates that you consume every day is not just that, it is not boring. But, what about the nutrients in pasta? What are the types of pasta that are healthy?
The nutritional content of the pasta
Pasta that you often find is usually pasta made from wheat flour. However, actually pasta can also be made from other ingredients, such as wheat flour or from brown rice. So, the nutritional content in this pasta depends on the ingredients for making the pasta.
In pasta, it contains carbohydrates, protein, and a little fat. In 100 grams of regular pasta made from wheat flour, there are at least 131 calories, 25 grams of carbohydrates, 5 grams of protein, and 1 gram of fat. The amount of this nutrient content also depends on how you cook your pasta and what ingredients are added to your pasta dishes. Many pasta products are also fortified with iron to add to the nutritional value of the pasta.
Healthy types of pasta
There are various types of pasta that you can choose to consume. For that, if you want to eat healthier pasta dishes, you should choose the following types of pasta.
1. Whole grain pasta
Pasta made from whole wheat flour contains more fiber and nutrients than regular pasta types. This makes whole wheat pasta a healthy pasta choice for you. In 140 grams of whole wheat pasta, it contains 6.3 grams of fiber, 7.5 grams of protein, and 37 grams of carbohydrates. In addition, wheat pasta also contains nutrients, such as vitamin B, calcium, iron and magnesium which are higher.
2.Instead of whole wheat pasta (oatbran)
This type of pasta also contains high fiber, protein, and also various important nutrients that the body needs. Oatbran pasta is made from wheat, but not from the whole grain, just taking the outside part of the wheat (wheat bran). So, the nutritional content in oatbran pasta and whole wheat pasta is different. 100 grams of oatbran paste contains 15.4 grams of fiber, 58 mg of calcium, 5.4 mg of iron, and 235 mg of magnesium. Yes, the fiber content in oatbran pasta is much higher than whole wheat pasta. However, the nutritional content in oatbran may not be more than whole grains.
3. Barley pasta
Barley is a type of grain that can be used to make pasta. Barley pasta is also high in fiber. In 148 grams of barley flour contains 10 grams of fiber and 15.5 grams of protein. Apart from that, barley also contains many vitamins and minerals, such as magnesium, potassium, calcium, folate, vitamin B6, and zinc.
Pay attention to portions when you eat pasta
Even though pasta is full of nutrients, that doesn't mean you are free to eat large portions of it. This is especially true if you add a lot of other ingredients to your pasta, such as meat and cheese. Remember, any food that is consumed in excess is definitely not good for the body.
Eating large amounts of pasta and with the addition of lots of other ingredients can actually widen your waist circumference. Be careful, portions are key. You should only consume 1-1.5 cups of cooked pasta in one meal, some even recommend 0.5 cups of cooked pasta in one meal. To be healthier, don't forget to add vegetables, lean meat, fish, or nuts in your pasta dishes.
x
