3 Pasta-tively Healthy Sauces to Make at Home
Shanthi Appelo, MS, RD
| 4 min read
October is National Pasta Month, and October 25 is World Pasta Day.
Diet culture has made many reluctant to consume pasta. However, a 2020 study found that in general, pasta eaters had better diet quality compared to those who avoided it. Most pasta is primarily made from durum wheat semolina, providing a significant source of carbohydrates, which are essential for energy. Whole grain pasta offers additional benefits, including higher fiber content, vitamins and minerals. A serving of whole grain pasta contains about 6 grams of fiber, which aids digestion and helps maintain a healthy weight by promoting satiety. Pasta can also be adapted to fit various dietary needs. Gluten-free options made from rice, beans or lentils cater to those with Celiac disease and gluten sensitivities while still offering the familiar texture and taste.
While pasta isn’t inherently bad for you, the health value often comes down to the sauce. Here’re some common pasta sauce ingredients to limit:
Cream
Alfredo or carbonara sauces, which are often heavy on cream and butter, are calorie-dense and high in saturated fats. Regular consumption can lead to weight gain and increase the risk of heart disease.
Cheese
Cheese adds flavor and protein but is also high in saturated fats and sodium. While cheeses like Parmesan can be used sparingly for flavor enhancement, heavy cheese sauces should be enjoyed occasionally due to their high calorie and saturated fat content.
Butter
Butter is a common addition in pasta sauces. While delicious, it’s rich in saturated fat. Use butter sparingly for flavor and opt for olive oil or another oil that is fluid at room temperature.
Consider these tips for enjoying pasta in a healthier way:
Opt for whole grain
Opt for whole grain or legume-based pasta to increase fiber and protein intake.
Portion control
Stick to recommended serving sizes, typically around one cup cooked, to manage calorie intake.
Load up on veggies
Add a variety of vegetables to your pasta dishes or sauce for added vitamins, minerals and fiber.
Mind the sauces
Making the vegetables the star of the show in the sauce is a good way to keep health at the forefront of pasta dishes. Roasting and blending vegetables as the base to a sauce brings a healthy dose of fiber to the dish. Tomato-based sauces are rich in antioxidants, particularly lycopene, which can help reduce the risk of chronic disease. Pesto, made from basil, garlic, pine nuts and olive oil, can be a nutritious addition to pasta when used in moderation. Olive oil is rich in heart-healthy monounsaturated fat sand the herbs provide anti-inflammatory benefits.
The secret to incorporating pasta into a healthy diet lies in its versatility as a base that can easily complement nutritious proteins and vegetables. Try one of these sauce recipes:
This simple pasta dish consists of fragrant garlic in olive oil and sweet cherry tomatoes reduced to a delicious sauce. The recipe features a generous amount of fiber-rich, low-calorie cherry tomatoes. The tomatoes add a healthy dose of lycopene, an antioxidant that protects cells in the body from damage. Enjoy this recipe alone or combined with a protein such as pan-seared chicken.
This creamy pasta relies on nutrient-rich butternut squash and ricotta for creaminess. Using ricotta instead of heavy cream adds more protein and reduces the amount of saturated fat in the recipe. The butternut squash is full of powerful nutrients, including fiber for a healthy gut and beta-carotene to support healthy vision. This cozy fall meal is infused with fall herbs such as thyme and sage.
This pasta sauce is a twist on the classic pesto, adding sundried tomatoes for a flavor punch. Olive oil provides a healthy source of fat compared to many pasta sauces, while the sundried tomatoes, basil and nuts add a generous amount of fiber to the dish to support a healthy gut.
