Pasta


 Category: Cereal Grains & Pasta  Method: Cooked  Characteristics: Unenriched, Without Added Salt

 Nutrition Highlights 


 Serving Size

 Calories

196


 Nutrient
% Daily Value*

  Total Fat 1.2 g
1 %

     Saturated Fat 0.2 g
1 %

     MUFA 0.2 g

     PUFA 0.4 g

  Sodium 1.2 mg
0 %

  Protein 7.2 g
14 %

  Total Carbohydrate 38 g
14 %

     Dietary Fiber 2.2 g
8 %

     Total Sugars 0.7 g

  Water 77 g

  Minerals --
     Selenium 33 mcg   High
60 %

     Calcium 8.7 mg
1 %

     Potassium 55 mg
1 %

     Zinc 0.6 mg
6 %

     Copper 0.1 mg
14 %

     Manganese 0.4 mg
17 %

     Magnesium 22 mg
5 %

     Phosphorus 72 mg
6 %

     Iron 0.6 mg
3 %

  Vitamins --
     Vitamin E 0.07 mg
0 %

     Vitamin B6 0.06 mg
4 %

     Thiamin / B1 0.02 mg
2 %

     Riboflavin / B2 0.02 mg
2 %

     Folate / B9 8.7 mcg
2 %

     Niacin / B3 0.5 mg
3 %

     Pantothenic acid / B5 0.1 mg
3 %


*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 
  • Pasta is a good source of carbohydrates that provide long-lasting energy. The carbohydrates in pasta are absorbed slowly, helping you feel full for longer

  • Pasta is high in selenium, a mineral that plays an important role in thyroid function and protects cells from damage

  • Pasta contains fiber which aids digestion and helps regulate blood sugar and cholesterol levels

  • Unenriched pasta is gluten-free for those who are sensitive or allergic to gluten. Gluten gives elasticity to doughs and helps them hold their shape when cooked

  • Pasta is low in fat and calories, making it a wise choice for a filling, nutritious meal when paired with lean protein and vegetables

 Risks 
  • High in carbohydrates and can lead to weight gain if consumed in large portions regularly

  • Low in protein and many essential vitamins and minerals since it is unenriched

  • Lacking in fiber which can negatively impact digestion

  • Contains gluten which can cause digestive issues for people with celiac disease or gluten sensitivity

  • High glycemic index food can cause blood sugar spikes if eaten without other nutrients


 Additional Information 

Pasta, cooked, unenriched, without added salt, is a versatile and widely consumed food product that offers several nutritional benefits. However, it is important to note that the nutritional value of pasta can vary depending on the type of pasta used and the cooking method employed. In this analysis, we will focus on the general nutritional benefits and potential risks associated with regular consumption of plain, unenriched pasta without added salt.

Nutritional Benefits:
1. Carbohydrates: Pasta is primarily composed of carbohydrates, making it an excellent source of energy. The body breaks down these complex carbohydrates into glucose, which fuels various bodily functions, including brain activity and physical performance.

2. Fiber: Although unenriched pasta contains less fiber compared to whole wheat or whole grain varieties, it still provides a moderate amount. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. However, it is recommended to opt for whole grain pasta to maximize fiber intake.

3. Low in fat and cholesterol: Pasta is naturally low in fat and cholesterol, making it a suitable option for individuals aiming to maintain heart health or manage their weight. However, it is essential to consider the sauces and toppings added to pasta, as they can significantly impact the overall fat and calorie content.

4. Micronutrients: While plain pasta is not particularly rich in vitamins and minerals, it does contain small amounts of essential nutrients such as iron, magnesium, and B vitamins. These micronutrients play vital roles in various bodily functions, including energy production, immune system support, and red blood cell formation.

Potential Risks:
1. High glycemic index: Pasta has a relatively high glycemic index (GI), meaning it can cause a rapid increase in blood sugar levels. This can be problematic for individuals with diabetes or those looking to manage their blood sugar levels. Choosing whole grain pasta or pairing it with protein, healthy fats, and fiber-rich vegetables can help mitigate this effect.

2. Caloric density: Although plain pasta is not inherently high in calories, it is essential to be mindful of portion sizes. Overconsumption can lead to an excessive calorie intake, potentially contributing to weight gain. Pairing pasta with nutrient-dense ingredients, such as vegetables and lean proteins, can help create a balanced and satisfying meal while controlling calorie intake.

3. Lack of essential nutrients: Unenriched pasta may lack certain essential nutrients present in enriched or whole grain varieties. For instance, whole grain pasta contains more fiber, B vitamins, and minerals. Therefore, individuals relying solely on unenriched pasta should ensure they obtain these nutrients from other dietary sources.

In conclusion, plain, unenriched pasta without added salt can be a part of a balanced diet, providing energy from carbohydrates and some essential nutrients. However, it is important to consider portion sizes, cooking methods, and accompanying ingredients to optimize its nutritional value. For individuals seeking more substantial nutritional benefits, whole grain or enriched pasta options are recommended, as they offer higher fiber content and a wider array of essential nutrients.