Tina Rupp
On more than one busy weeknight, you've found yourself thanking the genius who invented the beloved plate of pasta. Boil a pot of water, simmer some sauce, and presto! A complete meal in minutes.
But is it a nutritious complete meal? If you're serving trough-size bowls of white-flour pasta tossed with butter and cheese, it's not. The trick is to increase quality, not quantity.
"Adding spinach or baby shrimp to a pasta meal is a simple way of embellishing it in a good way," says Leslie Bonci, R.D., a spokesperson for the American Dietetic Association.
Another easy way to upgrade the nutritional value is to replace those plain pastas with high-fiber or high-protein options. The alternative pastas here are available at major supermarkets, but you'll find an even wider selection at health food stores or, in the case of Asian noodles, at Asian markets.
Before you buy, keep in mind that not all alternative noodles are created equal. Real Simple boils down the essential information on the most popular varieties:
See Real Simple's Guide to The Best Dried Pastas.
Whole Wheat
Whole-wheat pastas are powerhouses in the nutritional arena
(they can have about 3 times as much fiber as their plainer noodle
cousins), but their strong wheat flavor, chewy texture, and darker
brown color can be an adjustment for some palates.
Nutritional Bonus: A 2-ounce serving has an
egg's worth of protein and the fiber equivalent of a small
banana.
Best With: Strong ingredients, such as garlic and
pesto.
Recommended Brands: DeBoles, American Beauty.
Asian Noodles
Because they come in all different thicknesses and varieties,
Asian noodles are versatile in the kitchen, but flavors vary,
depending on the grain they're made from — rice, wheat, or
buckwheat.
Nutritional Bonus: A 2-ounce serving of soba
noodles contains more fiber than a slice of whole-grain bread.
However, rice, somen, and cellophane noodles contain little or no
fiber.
Best With: Soups, stir-frys, and peanut- or
soy-based sauces.
Recommended Brands: Dynasty, Eden, Banh Pho.
Spelt
Spelt is nuttier-tasting and higher in protein than regular
pasta. People with wheat allergies should be aware that spelt is
closely related to wheat.
Nutritional Bonus: A 2-ounce serving has as much
protein as an ounce of meat, and all the fiber of a bowl of
oatmeal.
Best With: Strongly flavored sauces based on
garlic and olive oil.
Recommended Brand: Vita Spelt.
See Real Simple's Pasta Glossary
Flavored Pastas
Pretty as they look, pastas made with everything from beets to
spinach to artichokes don't hold any nutritional advantage over
the plain stuff, mainly because very little vegetable is added.
Enjoy them for their visual appeal only.
Nutritional Bonus: Scant.
Best With: Light sauces that let colors shine
through.
Recommended Brands: Al Dente, DeBoles,
Eddie's.
Brown Rice
A subtle, nutty flavor and the light brown color make this pasta
a kids' favorite. Since it's made from brown rice, it's
also great for people with allergies to wheat or gluten, the
protein found in wheat. Avoid overcooking, since the texture can
become mushy.
Nutritional Bonus: A 2-ounce serving has as much
fiber as a small apple.
Best With: Chunky sauces and soups.
Recommended Brand: Lundberg.
Quinoa
Quinoa pasta is made from a nutrient-rich grain that is lower in
carbohydrates than most grains and full of protein. It also looks
like regular pasta, a plus for people hesitant to make the
switch.
Nutritional Bonus: Quinoa contains a complete
protein similar to that found in eggs and meat.
Best With: Everything, since the flavor is buttery
and mild.
Recommended Brand: Ancient Harvest.
Corn
Golden-hued corn pasta looks and tastes like its main
ingredient. Look for brands made with more corn-meal than corn
flour if you want to reap high-fiber benefits.
Nutritional Bonus: A single serving can contain
more fiber than 2 slices of whole-wheat bread.
Best With: Chunky, vegetable-based sauces, but the
texture is too mushy for cold salads that need to be tossed.
Recommended Brand: DeBoles.
More from Real Simple:
Choosing a Cheese for Your Pasta
The Best Jarred Tomato Sauces
Trusty Tools for Cooking Pasta
