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How healthy is pasta?

  1. Pasta has long ceased to be the privilege of the Italians, but is taking up more and more space in our Dutch kitchens. Easily and quickly done, cheap, simple and yet healthy: you would tack for less.

  1. It is not known how long Italian pasta has been around. The fact is that pasta has only grown in popularity over the centuries and is now eaten all over the world. Because there are so many exports, Italy even has to import wheat to meet the pasta demand.

Nutritional value?

  1. Pasta is made with a dough of flour, water and possibly eggs. A large part of the nutritional value is therefore determined by the chosen flower. Traditionally, hard tarme flour, the so-called semolina, is used, but other grains can also be used. Other grains often provide a more sticky paste, but have the advantage that they do not contain gluten. This makes them a handy alternative for people with celiac disease, an allergy to gluten. Gluten is a protein found in rye, wheat, oats and barley. There are also multigrain pasta and wholemeal pasta. The latter are the most nutritious. Whole grains are high in bran, and they can reduce the risk of coronary heart disease, diabetes and certain cancers by up to 30 percent. The pasta dough can also be supplemented with eggs. These make the dough more elastic, stronger and softer, and they enrich its nutritional value.

Healthy ingredient

  1. Pasta contains many multiple carbohydrates (60 to 75 grams per 100 grams of pasta). These ensure a slow energy absorption and therefore a low blood sugar level. Pasta is therefore ideal for those who have to make sports efforts. In addition, pasta is low in fats and proteins. You don't have to worry about your cholesterol level if you like to eat pasta, because pasta is free of cholesterol. Whole-grain pasta can provide 32 percent of your daily requirement for vitamin B1 per hundred grams, and even 60 percent for vitamin B3. Magnesium, phosphorus and iron are also well represented in pasta.

Tips for the kitchen

  1. Pasta seems like an easy job, but there are some tricks you should know. After all, no one wants to get a sticky, overcooked pasta on their plate. Use a large saucepan with plenty of water. You need at least a liter for a hundred grams of dry pasta. This way your pasta has enough space to move. Stirring well is also important. This will prevent the paste from sticking. Moreover, it is cooked evenly. You can add oil, but it is only necessary if you are cooking fresh pasta. You should always add salt. Italian moms often pour a little bit of the starchy cooking water into the sauce, too. This improves the taste and structure of the sauce. Incidentally, scaring pasta under cold water is out of the question. After all, this is how you rinse away the starch, and also the taste. Scaring is only good if you want to use the pasta in a cold salad.


  1. Could you use some cooking inspiration? A few ideas for healthy pasta-based meals: Pasta salad with tuna and shrimp Light, pure spaghetti with lemon Lasagna with goat cheese and tomato tartare Farfalle with smoked chicken Macaroni with grilled vegetables and vegetarian balls A

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