Pasta
Category: Cereal Grains & Pasta State: Dry Characteristics: Enriched
Nutrition Highlights
Serving Size
Calories
337
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 | 272 (80.7%) |
| Protein | 47 (14.0%) |
| Fat | 12 (3.7%) |
| Total | 337 (100%) |
Serving: 1 cup spaghetti [91g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 68 (74.7%) |
| Protein | 12 (13.0%) |
| Water | 9.0 (9.9%) |
| Fat | 1.4 (1.5%) |
| Ash | 0.8 (0.9%) |
| Total | 91 (100%) |
Serving: 1 cup spaghetti [91g]
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 which help release energy from food
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It is a good source of fiber which aids digestion and makes you feel full for longer. The fiber in pasta can also help reduce risk of heart disease and diabetes
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Pasta is gluten-free which makes it a good option for people with celiac disease or gluten intolerance. It is also low in fat and sodium
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Enriched pasta provides iron which is important for red blood cell formation and carrying oxygen throughout the body. Iron deficiency can cause anemia
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Pasta makes for a filling, budget-friendly meal when paired with protein, vegetables or sauce. It is convenient, shelf-stable and versatile to incorporate into many dishes
Risks
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High in carbohydrates and calories if large portions are consumed. Can contribute to weight gain if not balanced with other nutrients
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Enriched pasta is processed and lacks fiber found in whole grains. Fiber helps promote fullness and digestive health
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Contains gluten which can cause digestive issues for those with celiac disease or gluten sensitivity
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Lacks protein, vitamins, minerals and antioxidants found in other whole foods like vegetables, fruits, nuts and legumes
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Sodium content depends on brand. Some enriched pastas contain added salt which is unhealthy in large amounts
Additional Information
Pasta, dry, enriched is a popular staple food that offers several nutritional benefits. Enriched pasta refers to pasta made from refined grains that have been fortified with essential nutrients lost during the refining process. This type of pasta can provide a good source of energy and important nutrients while also posing some risks if consumed excessively or inappropriately.
One of the primary benefits of enriched pasta is its high carbohydrate content. Carbohydrates are the body's main source of energy and are essential for fueling physical activity and brain function. Consuming pasta as part of a balanced diet can help maintain energy levels throughout the day.
Enriched pasta is also a significant source of dietary fiber. Although the refining process removes some of the natural fiber found in whole grains, enriched pasta is often fortified with added fiber. Fiber plays a crucial role in maintaining a healthy digestive system, promoting regular bowel movements, and reducing the risk of certain chronic diseases such as heart disease and type 2 diabetes.
Additionally, enriched pasta is fortified with essential B-vitamins, including thiamin, riboflavin, niacin, and folic acid. These vitamins are crucial for various bodily functions, such as converting food into energy, supporting the nervous system, and aiding in the formation of red blood cells. Folic acid, specifically, is essential for pregnant women as it helps prevent neural tube defects in developing fetuses.
Enriched pasta also contains minerals like iron and selenium. Iron is vital for the production of hemoglobin, the protein responsible for transporting oxygen in the blood. Adequate iron intake helps prevent iron-deficiency anemia and supports overall energy levels. Selenium acts as an antioxidant and is necessary for proper thyroid function and a healthy immune system.
While enriched pasta offers several nutritional benefits, it is important to be mindful of potential risks associated with its consumption. One risk is its high glycemic index (GI), which means it can cause a rapid increase in blood sugar levels. Individuals with diabetes or those trying to manage their blood sugar levels should consume pasta in moderation and pair it with protein, healthy fats, and fiber-rich foods to slow down the absorption of glucose.
Another risk is the potential overconsumption of refined carbohydrates. Eating excessive amounts of refined grains, including enriched pasta, can contribute to weight gain and an increased risk of chronic diseases such as obesity, heart disease, and type 2 diabetes. It is crucial to practice portion control and incorporate a variety of whole grains, fruits, vegetables, lean proteins, and healthy fats into the diet to maintain overall health.
In conclusion, enriched pasta provides a good source of energy, dietary fiber, and essential vitamins and minerals. It can be a part of a healthy, balanced diet when consumed in appropriate portions and combined with other nutrient-dense foods. However, individuals should be cautious of its high glycemic index and the potential risks associated with excessive consumption of refined carbohydrates.