Healthy_Food_Guide_UK_-_January_2020

(Jacob Rumans) #1

70 HEALTHY FOOD GUIDE JANUARY 2020


Nutritionhighlights
Dried pasta is good value,
versatile and convenient, with a
long shelf life. It’s often viewed as
simply another starchy carb, but it
also has some nutrition benefits.
OPROTEIN
Regular pasta contains about 8g
protein per serving (equivalent
to a medium egg). Although it
lacks certain amino acids to
make it a ‘complete’ protein,
it will become so if served with
a sauce containing pulses.
OFIBRE
Wholegrain versions have around
a quarter of our daily 30g target
per 70g (dried weight serving)
plus a little iron, zinc and selenium
and a smattering of B vitamins.
OGI
When cooked al dente, both white
and wholegrain pastas have a low
glycaemic index (GI), which means
they give a slow and gentle rise in
blood sugar (read more about GI
in our Super Diets Section).

P


ASTA IS SUCH A UK DIET
STAPLE, it seems incredible
that until the 1970s it was
hard to find here except in
specialist Italian delis. Although
there are more than 600 shapes
and types in its homeland (with
each region having its favourites
and special recipes for serving
them), in the UK we tend to stick
with a few familiar styles. I’m often
asked whether fresh or dried is
better nutritionally – and are any
shapes better than others? See
my comparison chart for a quick
guide, plus cooked weights to
help you control portion sizes.

GIVE PASTA a


hea lthier twist


Don’t let
your favourite
pasta supper
spiral into
a waistlinedisaster.
Nutritioneditor
Amanda Ursell helps
you choose, measure
and cook, and offers
six nutritious toppings

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p
s
ii tlllii

What’s it made of?
Regular dried pasta, made the
Italian way, contains only durum
wheat and water, although new
variations with extra ingredients
(such as spinach, red lentils or
green pea flour) or diet-friendly
options such as gluten-free pasta,
are now widely available. Fresh
pasta is made with egg instead of
water. Although the shelves are
full of pasta ready meals and
ready to cook options such as
filled ravioli or tortellini, there are
so many dried versions and
healthy sauce options, it’s easy to
make your own special dish.
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