Pasta is an easy thing to love, but it might be different if you’re watching what you eat — and if for you, pasta spells trouble, from A(lfredo) to Z(iti).
“Overall, it can be a very healthy part of your diet, particularly if you choose whole”grain pasta, which is going to give you a lot of fiber and more protein,” said Karah Stanley, registered dietitian with St. Elizabeth Physicians.
“The downside is the calories can rack up really fast. A lot of people have trouble sticking to one serving size. If it’s a trouble food for you, it can be something that’s best not had when you’re trying to lose weight.”
One serving of semolina spaghetti will run you 200 calories, but only one gram of fat. It also will pack 42 grams of carbohydrates.
That’s for a 2″ounce serving, something that’s not always easily identified sitting in your colander (one”eighth of a box, if that’s any more helpful). And that’s just the plain pasta; without factoring in any of the sauces or meats or cheeses that might adorn it.
Don’t punt pasta yet. If you focus on the positives, you can keep it in your diet without blowing it up. And you don’t have to go all Lady and the Tramp, sharing a single strand of spaghetti to make the numbers work.
“If you want to keep it in your diet, you can always mix in vegetables,” Stanley noted. “Zucchini, tomatoes or mushroom can take up the bulk of the plate and lessen the temptation to keep adding noodles.”
Stanley said some of her patients use a spiralizer to make “noodles” out of healthier, lower”carb fare like zucchini and carrots. “You can still use your favorite sauces with just the vegetable underneath,” she said. You can find spiralizers online for as little as $15 (higher-end models can run considerably more).
Pressed for time? You can also find pre-spiralized noodles.
Another option is a spaghetti squash. A gourd, an oven and a half”hour of cook time can give you a pasta alternative with the look and feel of spaghetti. Just place a squash on a baking sheet, bake, scrape out the noodle-like insides and add your favorite pasta topper.
If you still prefer the real thing, Stanley said, just remember to exercise portion control, and if you have any doubts about what or how much you’re eating, be sure to read the label.
