Pasta
Category: Cereal Grains & Pasta Method: Cooked Characteristics: Enriched, Without Added Salt
Nutrition Highlights
Serving Size
Calories
196
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 153 (78.2%) |
| Protein | 29 (14.7%) |
| Fat | 10 (5.3%) |
| Total | 196 (100%) |
Serving: 1 cup spaghetti not packed [124g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 77 (62.1%) |
| Carbohydrate | 38 (30.9%) |
| Protein | 7.2 (5.8%) |
| Fat | 1.2 (0.9%) |
| Ash | 0.3 (0.3%) |
| Total | 124 (100%) |
Serving: 1 cup spaghetti not packed [124g]
Benefits
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Pasta provides carbohydrates that can be a good source of energy. The enriched pasta also provides B vitamins like thiamin, riboflavin and niacin that support energy production
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Pasta is a good source of fiber which aids digestion and makes you feel full for longer. The fiber in pasta can help regulate bowel movements
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Pasta is gluten-free if made from grains like corn, quinoa or rice. This makes it a suitable option for people with celiac disease or gluten intolerance
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Enriched pasta adds iron which is important for red blood cell formation and oxygen transportation throughout the body. Iron deficiency can cause anemia
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Pasta is low in fat and calories which makes it a wise choice for weight management as part of an overall healthy diet
Risks
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High in carbohydrates and can lead to weight gain if consumed in large portions regularly
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Lacking in fiber, vitamins, and minerals since it is enriched pasta without added nutrients
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Can spike blood sugar levels rapidly since it is a simple carbohydrate
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Sodium content is low but salt can be added during cooking which increases sodium intake
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Contains gluten which can cause digestive issues for people with celiac disease or gluten sensitivity
Additional Information
Pasta, cooked, enriched, without added salt, is a versatile and widely consumed food that provides several nutritional benefits. Enriched pasta refers to the addition of specific nutrients to the pasta during processing to enhance its nutritional value. Let's explore the nutritional benefits and potential risks associated with this food item.
Nutritional Benefits:
1. Carbohydrates: Pasta is primarily composed of carbohydrates, which are the body's main source of energy. It provides a steady release of glucose, helping to fuel the body and maintain energy levels throughout the day.
2. Dietary Fiber: Enriched pasta contains dietary fiber, which is essential for maintaining a healthy digestive system. Fiber aids in proper digestion, regulates bowel movements, and can contribute to a feeling of fullness, helping with weight management.
3. B Vitamins: Enriched pasta is fortified with various B vitamins, including thiamin, riboflavin, niacin, and folic acid. These vitamins play a crucial role in energy production, brain function, nerve health, and the formation of red blood cells.
4. Iron: Enriched pasta is often fortified with iron, an essential mineral that helps transport oxygen throughout the body. Adequate iron intake supports the production of red blood cells and prevents iron-deficiency anemia.
5. Low in Fat and Cholesterol: Pasta, when cooked without added fats or sauces, is naturally low in fat and cholesterol. This makes it a suitable choice for individuals aiming to maintain a heart-healthy diet or manage their weight.
Potential Risks:
1. High Glycemic Index: Pasta, being a carbohydrate-rich food, has a high glycemic index (GI). This means it can cause a rapid increase in blood sugar levels. Individuals with diabetes or those aiming to control their blood sugar levels should be mindful of portion sizes and pair pasta with protein, fiber, or healthy fats to slow down the digestion process.
2. Caloric Density: While pasta itself is not calorically dense, the toppings, sauces, and portion sizes can significantly impact its overall calorie content. Creamy sauces, cheese, and excessive portions can lead to a high calorie intake, potentially contributing to weight gain if not consumed in moderation.
3. Gluten Sensitivity: Pasta is traditionally made from wheat, which contains gluten. Individuals with gluten sensitivity or celiac disease should opt for gluten-free alternatives, as consuming regular pasta can cause adverse reactions and damage to the small intestine.
4. Sodium Content: Although the specified item is without added salt, it is essential to be mindful of the sodium content in sauces or seasonings used with pasta. Excessive sodium intake can contribute to high blood pressure and other cardiovascular issues. Choosing low-sodium or homemade sauces can help mitigate this risk.
In conclusion, pasta, cooked, enriched, without added salt, offers several nutritional benefits, including a good source of energy, dietary fiber, B vitamins, and iron. However, individuals should be cautious of its high glycemic index, caloric density, potential gluten sensitivity, and sodium content from accompanying sauces. As with any food, moderation, portion control, and mindful choices are key to incorporating pasta into a balanced and nutritious diet.