If you want to boost the fibre, protein and nutrient content of your carbonara, Miller suggests trying a pasta made not from wheat but from lentils, brown rice, or even yellow peas. Pasta types are proliferating.
And you can now find refined pastas that are enriched, (often with iron, folic acid or B vitamins) to boost the nutrient content. Take folic acid “which is crucial for preventing certain birth defects. Compared to wholegrain pasta, enriched pasta contains six times more folic acid,” says Lambert.
“High-protein, low-carb carbohydrate varieties can be a good choice for those who have been advised to increase their protein intake or manage their blood sugar levels,” says Lambert. But for the average person, going for a high protein, low carbohydrate pasta product isn’t usually necessary, she continues. “These types of pastas are usually more expensive and harder to find than regular pasta. These types of products will also contain less fibre than their whole grain counterparts.”
Instead, choose wholegrain pasta to boost your fibre intake, Lambert recommends.
No. These are marketed as a healthy option, but many gluten-free products are ultra-processed which potentially comes with another host of unhealthy ingredients, such as artificial sweeteners of flavourings.
“‘Gluten-free’ products have earned a ‘health halo’ in wellness culture over the years,” says Lambert. “There is little scientific evidence that a gluten-free diet has health benefits for anyone without coeliac disease or a non-coeliac gluten sensitivity.”
They are also not the best option for those without gluten intolerances, as wholegrain options provide the broader nutritional benefits.
“Products that have had the gluten removed are often made with refined grains,” says Lambert. “The refined grain only contains the endosperm and is therefore much less nutritious. Choosing gluten-free pasta, when it’s not necessary to do so, could mean missing out on important nutrients.”
Versus other foods on the health scale, pasta’s main competitors fare far worse. In place of penne, you might consider piling potatoes, bread or perhaps rice onto your plate. Yet boiled potatoes have a GI value of around 78, and white bread a score of around 75. Even brown rice comes in at around 68.