Let’s start by getting a few things straight: Pasta is a prime source of carbohydrates – hence, of energy, essential for our daily activity. Precisely for its caloric and energetic value, it is a healthy food, as long as it is prepared properly and integrated in a varied and balanced diet. It belongs to the largest group of the Mediterranean Food Wheel , according to which we should ingest between 4 to 11 portions of pasta throughout the day (1 portion equals 4 level tablespoons of cooked pasta or 2 tablespoons of dry pasta). The dose should be adequate to the individual needs (age and type of daily activity). Yes, it may lead to weight gain, but only when ingested in inadequate / uncontrolled amounts , as is the case of other foods. People with celiac disease have now at their disposal pasta produced with gluten-free cereals (such as corn and rice). In the kitchen, pasta wins on all fronts. Firstly, it is generally appreciated by all, children and adults. Secondly, it is economical (since it “grows” when cooked) and varied (there are hundreds of types of pasta), versatile, easy and quick to prepare. It may be done the most traditional way (namely as “rancho” and “aletria”, typical Portuguese dishes) or with ingredients more “on-trend”, and served hot or cold, depending on the recipe and the type of pasta. And let’s not forget that it can be perfectly kept in the fridge to consume later or to reuse in new dishes. Pasta is a very simple food of vegetable origin and with a reduced environmental impact. It is made from an unleavened bread dough, which is then moulded as wished. The name of the different types of pasta comes from their shape. The issue of its origin is complex, many countries claiming paternity. It is known that 500 years before Christ, the Greeks already did a mixture of flour and water, which was then cooked, and that the Arabs took pasta to Sicily (the first references date back to 1154), in Italy, country that was a major promoter of pasta (Venice established its first pasta factory as early as the mid-eighteen century). Portugal is between the 20 major consumers of pasta in the world, with 6.6 kg annual per capita (data from 2015). Also note that: Pasta should be prepared as simple as possible (in boiling water) and accompanied with proteins, vegetables or eggs . As for sauces, forget cream and butter; always prefer olive oil and aromatic herbs. In recent years, different pasta varieties have been created from whole-grain cereals . They are richer in fibre (which takes longer to digest and increases satiety) and contain healthy fat. They are as healthy as the conventional types of pasta; it is a question of controlling the portions ingested. The cooking time depends on the type of pasta (dry or fresh). For dry pasta, 6 to 12 minutes are all it takes for it to be al dente , as Italians say, meaning not too raw nor too cooked, offering some resistance to bite. Thinner pasta should not be cooked in the oven, for it doesn’t withstand high temperatures. References: Associação Portuguesa de Nutrição Now, learn the suggestions by our nutritionists Alexandra Lima , Cristina Vieira Cunha , Liliana Natário , Raquel Barbosa , Sara Moço and Sónia Xavier . Meet the nutrition clinical team from Hospital da Luz network.
