Good Eating Monday: Pasta Myth Busting

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I love pasta---and there's a surprising number of food myths surrounding the eating of pasta that simply aren't true.
So today, I'm going to bust those myths and also explain the truth about Gluten.

Myth #1
 Pasta will make me fat: False

 Pasta alone will not make you fat---it's consuming more calories then you're burning that causes weight gain. 
One serving of pasta is 2oz which = 200 calories and that's only a fraction of the calories you need to be eating for lunch or dinner and paired veggies and/or lean meat, you have a healthy meal.
How much dry pasta = a 2oz serving of cooked?
It actually varies by shape: go HERE for a handy chart from Barilla providing exact measurements for every kind of pasta!

Myth #2
I should avoid eating carbs: False.
According to the USDA, carbs should make up 45% to 65% of your daily intake. Carbs provide a sustaining level energy you body needs, provide a satisfying sense of fullness and the fiber your intestines need to operate properly plus provide protein, minerals & vitamins. 
Higher protein pastas made of whole grain, wheat, lentils, veggies and gluten free are available now.
Go HERE for a chart of the highest protein grains!

Myth #3
Getting enough fiber is hard and pasta won't help: False
Pasta is a great source of fiber. An ordinary serving as 2 grams of fiber and there are pasta brands with boosted fiber in them.
 (Even Gluten free pasta is a good source of fiber!)
Natural sources of fiber includes whole grains, fruits, veggies, beans & nuts.
Go HERE to read more on natural sources of fiber!

Myth #4
Pasta has no nutritional value: False
Pasta is a good source of iron, folic acid and B-vitamins! Plus many pasta are enriched for an extra nutritional punch, like calcium & Vitamin D and also protein.

Myth #5
Pasta will give me fast energy, then I'll crash later: False
The glycemic index is a guide to how fast carbs break down in your body: pasta is rated as a low glycemic carb, meaning it won't break down fast. Most veggies, fruit, beans and whole grains are all low glycemic.
Moderate glycemic carbs include potatoes, sweet potatoes, rices, couscous, whole grain, low-sugar cereals like Shredded Wheat.
High glycemic carbs that burn off fast include donuts, white bread, crackers, high sugar cereals, crossiants, etc.
(this information from Harvard.)

Myth #6
Pasta is made from white flour: Absolutely False
Pasta is made from a combination of Semolina and Durum flours, which are both unbleached. The guideline for pasta making is set by Italian law, which says pasta can only be made of these two flours and American manufacturers adhere to this law.
Semolina Flour is a course grind of high protein Durum wheat that's soft yellow in color.
Durum wheat is the hardest of all wheat and has the highest protein and gluten content of all wheat types. 
(There are plenty of gluten free pasta options)

But What is Gluten?
Gluten is a form of protein found naturally in rye, barley, wheat and other grains.

Why is Gluten Important?
It's the "high protein" component of grains. 
It's low in fat.
It's rich in iron, which is an essential mineral.
It contains a small amount of calcium plus other nutrients.
It does NOT raise cholesterol.

For most healthy people, no you shouldn't.
"Gluten-free" has become kind of a band-wagon food label companies are slapping on everything---even on things that never contained Gluten in the first place, just because people imagine it's "healthier" and those companies can make a buck.
Only people with Celiac Disease, Wheat Allergies or a Gluten Sensitivity should avoid gluten and choose alternative products.
Symptoms are specific and noticeable, even severe, if you have any of these conditions.

Everyone else should just enjoy their whole grain whatever and not worry about it. There's too much nutrition there to skip it. 
Enjoy your daily bread.
(Gluten information from Live Strong article on Benefits of Gluten & the Pasta Myths are from Rozoni Brand Pasta's website.)
I'm not affiliated with any Pasta Brand Company.

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