
When it comes to healthy eating trends low carb and no carb diets still reign supreme, but maybe they shouldn’t. A study found that people who get the majority of their daily calories from carbohydrates tend to live an average of four years longer than their low carb counterparts (via The Lancet). Don’t believe the numbers? Take a look at Italy. Italians on average are thinner, healthier, and live nearly four years longer than the average American — and, no surprise, pasta, delicious, delicious, pasta is an integral part of their daily lives (via Livology)!
Sophia Loren, arguably one of the most beautiful women in the world, credits her looks and figure, in part, to eating pasta. She was famously quoted as saying, “Everything you see I owe to spaghetti” (via Life In Italy). The Italian diet, which is essentially the Mediterranean diet is simply a well-balanced meal plan that focuses on whole grains, vegetables, and lots of olive oil. There’s a reason it has taken the top spot in U.S. News & World Report’s annual diet rankings for the third year in a row — it’s well-balanced, produces results, and is easy to follow.
So, whether you’re concerned about extra pounds, or simply wondering just how good or bad a daily dish of pasta may be for you, consider the following benefit of indulging in Sophia Loren’s favorite food.
Eating pasta every day will energize you
Most people associate a carbohydrate-laden meal with feeling sleepy, but the opposite is true. If you eat pasta for dinner in an appropriate serving size as part of balanced dinner that includes lean protein and vegetables, you’ll wake up the next morning ready to conquer the day — and you won’t even need a cup of coffee first. Registered dietician Blake Avery explained to Insider, “So many people demonize carbohydrates, but carbohydrates are our body’s preferred energy source.” Unlike simple sugars, the carbs in pasta are complex carbohydrates which take longer to digest, and provide sustained energy over a long period of time instead of a burst of energy and then a crash (via Pasta Fits)
You’ll lose some weight if you eat pasta every day
Eating pasta every day and losing weight — you’re not dreaming. One study found that people who regularly eat pasta as part of a balanced Mediterranean diet have a lower Body Mass Index than people who don’t (via The BMJ).Do you need even better news? The same study participants also had less belly fat than their non-pasta eating peers. Turns out, the complex carbohydrates in pasta combined with its dietary fiber have the magical ability to make you feel full for much longer. Plus, they help you avoid the dreaded hangry mood, which makes you irritable and more likely to eat anything you can get your hands on until you are satisfied (via WebMD).
Eating pasta every day can improve head-to-toe health
As long as you’re reaching for whole grain pasta — and not the refined kind — on your supermarket shelf, a daily dish of pasta may help lower your risk of heart disease, colorectal cancer, diabetes, and obesity (via Healthline). What’s more, WebMD notes that whole grain pasta contains nutrients that can reduce your rick of developing stomach cancer.
While it’s still important to eat pasta as part of a well-balanced diet, reducing your intake of carbs, or cutting them out altogether, is clearly not the best choice for your health. And after all, what’s not to love about pasta? It can be an appetizer, entree, or side dish. It can serve as a vessel for rich pasta sauces or light stir-fries with seafood and garlic. The options are endless and so are the pasta shapes.
Checkout other top PASTA recipes below
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By The List
Chicken Bacon Gnocchi
6 slices bacon cut into small pieces
2 chicken breasts cut into bite-size pieces
1 large clove garlic minced
1/2 cup chicken broth
1 cup heavy/whipping cream
1 dash Italian seasoning
1 pound uncooked potato gnocchi
1/2 cup freshly grated parmesan cheese
Salt & pepper to taste
Instructions
In a deep skillet, over medium-high heat, fry the bacon until it's crispy (about 10 mins.). I use kitchen shears to make cutting the bacon up quick & hassle-free.
Meanwhile, prep your chicken.
Once the bacon is done, take it out of the pan, and leave about a tablespoon of the bacon fat in the pan. Discard the rest of the fat or save it for another use.
Add the chicken to the pan and cook it for 2-3 minutes, stirring often, or until the chicken turns white on the outside. If the chicken is sticking when you try to stir it, give it a little more time to release naturally.
Add the garlic to the pan and give it a good stir.
Reduce the heat to medium and then add the chicken broth, cream, Italian seasoning, gnocchi, and bacon back into the pan (stir well). Cover the pan and cook for 4 minutes.
Continue cooking the gnocchi, uncovered, for a few more minutes until the sauce reduces/thickens to your liking (stir every so often).
Stir in the parmesan cheese and season with salt & pepper as needed. Serve immediately.
Source: @saltandlavender
Orecchiette with sausage and spinach
8 ounces uncooked orecchiette pasta
16 ounces Italian sausages see note
1/2 medium onion chopped
4 cloves garlic minced
1/2 teaspoon Dijon mustard
1/2 cup dry white wine
3 cups (packed) fresh baby spinach
2 tablespoons fresh basil optional
Salt & pepper to taste
For serving: freshly grated parmesan cheese optional, to taste
How to cook
Cook the pasta al dente according to package directions.
Meanwhile, crumble the sausage meat into a skillet (take it out of casings if using whole sausages). Add the onion to the skillet as well, and sauté over medium-high heat for 8-10 minutes or until it's cooked through and nicely browned. If there's more than about 1-2 tablespoons of fat left in the skillet, spoon out the excess, but be sure to leave some since we're not adding any extra butter or oil.
Reduce the heat to medium and stir in the garlic and Dijon mustard (cook for about 30 seconds).
Pour in the wine and cook until reduced by half (about 1-2 minutes).
Add in the spinach and basil. Toss (using tongs or two large spoons) until the spinach has wilted, then add in the drained pasta and toss again.
Season with salt & pepper as needed. Serve immediately with freshly grated parmesan cheese over top.
Source: @saltandlavender
Easy meatball recipe
1/2 cup Italian seasoned breadcrumbs
1/3 cup milk I use whole milk
1 pound ground beef
1 pound ground pork
1 large egg
3-4 cloves garlic minced
1/2 teaspoon onion powder
1 teaspoon salt
Pepper to taste
1/4 cup fresh parsley chopped finely
3/4 cup freshly grated parmesan cheese
Add the breadcrumbs and milk to a fairly large prep bowl. Mix/mash together until you've got a paste. Let it sit in the bowl while you prep the other ingredients.
Add the remaining ingredients to the bowl. Using your hands, mix it together and then form 1 ¼ - 1 ½-inch meatballs (use about 2 ½ tbsp meat/meatball and it'll make approx. 25-30 meatballs). Don't over-mix or pack them too tightly, and use a delicate touch.
Place the meatballs on a parchment paper or foil-lined baking sheet as you go along for easy clean-up. Choose from two cooking methods below. If you're baking them and don't have a large enough baking sheet to give them a little room, use two of them.
Baking instructions: Preheat oven to 400F. Position the rack in the middle if using one baking sheet (if using two, do top and bottom and rotate the baking sheets halfway through cooking). Bake for 20-25 minutes or until they're cooked through (an instant read thermometer will indicate 165F).
Frying instructions: You can get better browning on meatballs if you sear them in a skillet, but you will need to finish them in a sauce to cook them through (it's not safe to store partially cooked meat). Add 2-3 tablespoons of olive oil to a large, deep skillet and let it heat up for a few minutes over medium-high heat. Fry the meatballs in two batches until all sides are browned (about 5-7 minutes/batch). It's easiest to turn the meatballs with tongs. You may need to add a splash more oil for the second batch. Simmer meatballs in sauce (I recommend marinara) until they're cooked through.
Baked meatballs can be portioned up and frozen after they've cooled (I add 4-5 meatballs to small bags like a Ziploc or sandwich bag and then place them in a larger Tupperware container and freeze the whole thing).
Notes
Fattier ground meats = more flavor (and the meatballs will be more moist), so avoid anything that's extra lean (80-85% lean is good).
You can make the meatballs bigger or smaller than suggested, but keep in mind that cooking time will need to be adjusted.
I easily fit 25 meatballs on a half size sheet pan.
* Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and we make no guarantees to the accuracy of this information.
Calories: 507kcal
Carbohydrates: 9g
Protein: 34g
Fat: 37g
Saturated Fat: 15g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 15g
Trans Fat: 1g
Cholesterol: 152mg
Sodium: 825mg
Potassium: 511mg
Fiber: 1g
Sugar: 1g
Vitamin A: 410IU
Vitamin C: 5mg
Calcium: 208mg
Iron: 3mg
Source: @saltandlavender