What are the nutritional properties of pasta?

Answer 1

Nutritional values of pasta
(Prof. Andrea Strata - Chair of Food Science and Dietetics Faculty of Medicine and Surgery Parma University)

Introduction
The nutritional value of pasta, as regards its bromatological composition, is not very high, as this food is most of all rich in starch, whereas its protein contribution is significantly lower (approx. 7-8 times!). In addition, some people attach too much importance to its content in trace elements (mainly Fe and Zn), which is instead modest, compared with the main food sources of mineral salts and vitamins.

Therefore pasta essentially supplies glucides, apart from a small amount of proteins occurring in it, which, on the other hand, have a poor biological value.
Actually, if one analyses the amino acid spectrum of the protein component of pasta and compares it with that of the protein component of some foods of everyday use, such as egg, milk casein or soya proteins, it appears that wheat flour and semolina proteins are characterized by a low content in essential amino acids, particularly in lysine, thus representing the limiting amino acid which reduces the nutritional value.

Both the biological value and the factor of protein net utilization of wheat flour and, consequently, of pasta, are therefore rather low in comparison with those of meat or egg, with a variation ranging from approx. 2/3 half.


Pasta combined with seasonings
Pasta, however, unlike other carbohydrate-rich foods (bread, biscuits), is hardly ever eaten "as it is", but it is combined with a number of other high protein content foods (cheeses, meats, fish, etc.), with enhance and improve its nutritional value by means of a supplementation of their amino acid complex with that of wheat proteins.

Thanks to a "synergetic effect", a notable increase is so obtained in the nutritional value of each food and, as a result, a thorough utilization of the protein total complex. A fairly reduced helping of pasta (70 g) seasoned with a little tomato sauce, containing approx. 10% of olive oil, and with 10 g of grated Parmigiano-Reggiano cheese, reaches a quite high factor of protein net utilization, respecting as well those rates of per cent contribution in calories derived from the three energy-giving nutrients (13% for proteins, 30% for lipids, and 57% for glucides), regarded as optimum by the Nutritionnists all over the world.

Of course, seasonings even richer in proteins, as the meat sauce, will further increase the nutritional value of pasta. Table 1, reporting the comparison between a ration of pasta with "tomato sauce" and with "meat sauce", demonstrates that, in case of tomato sauce seasoned pasta, with Parmesan cheese added, coverages up to 25-30% of protein contribution are obtained, and of approx. 40% of Vit. C requirements. Whereas meat sauce seasoned pasta even exceeds 40% of daily protein requirements and covers as well about 25-30% of iron demands (Table 1).

Therefore, semolina made pasta, although it is not by itself a complete food for nutritional viewpoint, plays all the same a leading role in our nutrition, as, by perfectly combining with seasonings used to enrich its consumption, makes it possible to obtain nutritious and well-balanced dishes on the whole.


Stuffed pasta
What we said regarding traditional pasta applies, even more so, to stuffed pasta, a more recent production of Industry which, in the wake of tried out gastronomical traditions, has developed ready-to-use products (ravioli, tortelli, agnolotti, etc.) featuring a remarkable nutritional and gastronomic value.

A helping of 100 g tortellini or agnolotti with filling supplies, in fact, approx. 15 g proteins, 10 g lipids, and 46 g glucides, which are within the limits of those optimum rates of calories provided by the various nutrients (15,30, and 55%).

The meat sauce and the Parmigiano-Reggiano cheese, ordinarily added to these products, produce, however, an increase in the protein and lipid share to the detriment of the carbohydrate one, thereby fairly unbalancing the dish. But by supplementing the meal with a dish of mixed vegetables (approx. 200 g), dressed with a teaspoonful of olive oil, a roll and a fruit, this problem can be easily solved, as a total caloric contribution of approx. 900 Kcalories is obtained, divided this way: 134 from proteins, 270 from lipids, and 510 from glucides.

The per cent rate is therefore 15%, 29% and 56%. A dish of tortellini with meat sauce, a few vegetables, a roll and a fruit therefore represent an ideal meal, fully respecting these proportions. There is no significant difference if we replace the meat sauce used for seasoning with the tomato sauce as, once more, we obtain the rates of 10%, 26%, and 64% of calories supplied by proteins, lipids, and glucides, in total compliance with the suggestions of Nutritionnists.





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The nutritional value of a pasta dish
(by Alessio Marchesani)


Introduction
Food, nutrition and cooking have become popular topics of discussion, partly the result of the involvement of sector specialists such as nutritionists, dieticians and alimentary technologists.
In recent years, this latter profession has appeared in a number of fields and is involved in a range of functions within the food production chain.

Much of the information that circulates in the alimentary field is useful, but it may also be misleading.
We believe we should stress the importance of Mediterranean area eating habits, a tradition that has recently given its name to a specific diet.
Much has been said and continues to be said about the “food pyramid” as the depository of the elixir to longevity and which calls for the consumption of those products traditional to Italian cuisine.


Carbohydrate vs proteins
Some weeks ago, in the United States, the authoritative New York Times ran a front page article warning its readers against the risk of eating carbohydrates, the food group that forms the base of the above-mentioned pyramid.

The reasoning upon which this advice was based is that by completely eliminating carbohydrate-rich foods (pasta being one of the most important), “the body would begin to burn fats”.
This article, entitled “What if it’s all been a big fat lie” and written by the renowned science correspondent Gary Taubes, was based on information contained in a new and intriguing nutritional theory offered by Dr. Robert C. Atkins that recommends the consumption of fats and proteins as the optimal diet.

Having made all the obvious comments about the major differences between Italian eating habits and, more to the point, its products compared to those in other continents, it should be stressed that the pyramid-based diet, the result of study of the Mediterranean diet, was adapted to conform to American society and food production.
And this explains the difficulty in comprehending such healthy advice.

Fortunately, the vast majority of the international scientific community (to which we make reference), backed by numerous epidemiological and clinical studies, underscores the high - even superlative - nutritional value of pasta.
This defence might seem purely academic, but it’s not. We are, first and foremost, informed consumers interested in spreading their passion-filled point-of-view.

Unfortunately, sometimes doubts do arise about whether there is a concerted effort and desire to undermine the competitiveness of some of our products so popular around the world, as manifested in some markets that are economically important for Italian companies.

For example, a few years ago, some scarcely-justifiable anger and resentment arose regarding “radioactive pasta” following an article published in the Frankfurter Allgemeine Zeitung.
However, in this particular case, this was probably the result of a cursory reading of the article.


The Mediterranean diet
To get back to the main point of our inquiry, we pose the following question. What should be done with the healthy and balanced Mediterranean diet, this alimentary pyramid as ancient as those of the pharaohs and with a centuries-old tradition behind it?

At the basis of the Mediterranean diet are carbohydrate-rich products such as pasta and bread. The next level up we find vegetables and fruit.
As a whole, the diet calls for limited consumption of meat, fish, eggs, cured meats and cheeses which appear near the peak and above them are fats and simple sugars.

Our question, more specifically, is: does pasta deserve to be the basis of this Egyptian pyramid?
For us, Mediterranean culinary tradition is based on the daily consumption of this golden-hued foodstuff, a definition we hope is shared by at least those who appreciate both its organoleptic and nutritional qualities.

Dieticians and nutritionists agree that, independent of the total caloric intake required by an individual on a daily basis (which varies on the basis of such factors as sex, age, physical activity, special medical conditions, etc.), in percentage terms, caloric intake should be as follows: protides 10-15%, lipids 30%, glucides (or carbohydrates) 55-60%.
Without going into detailed analysis of the reasons behind these figures, it should be added that simple carbohydrates must not exceed a limit of 15-20% of the total.

Cereals and starch products are highly recommended because of their complex glucide and fibre content.
The distribution of caloric intake throughout the day is also of fundamental importance: breakfast approx. 20%, mid-morning snack 5%, lunch 25-30%, mid-afternoon snack 5%, dinner 40-45%.

If we assume that this diet may be followed by consuming one-dish meals that satisfy the main nutritional elements the body requires and which may be paired with fruit and vegetables to supply the needed vitamins and mineral salts, let’s analyze the nutritional content of pasta as it is generally consumed.


Nutritional values of a pasta dish
Pasta is an excellent source of complex glucides, but less significant in terms of protein and fat content.
As can be seen from Table 1, mineral salt and vitamin content is less marked, but still noteworthy.
In fact, if we compare the values given for pasta and beef, we see that calcium, phosphorous and iron content, as well as that of vitamins B1 and B2 is equal or even higher in pasta. However, for both these foods, the calcium/phosphorous ratio - fundamental during absorption and use by our bodies - is unbalanced.

Pasta, especially during cooking, loses some of its main nutrients (starch, protein, phosphorous, vitamin B1), while its calcium content increases, passed on by the water during cooking.

Given the imbalance in amino acid content, in particular lysine (an essential, restrictive amino acid), it is crucial that pasta be consumed together with other foods with different nutritional properties.
For example, a good combination would be legumes that are rich in lysine and significantly increase the nutritional value of a complete, balanced dish.

The normal habit of consuming a portion of pasta together with a wide range of ingredients (for example, those required in filled pasta) and/or sauces, enormously enhances the overall nutritional value.
Although the amino acid nutritional value of pasta alone is not high, the situation changes through the synergy created from pairing with amino acids found in meat, fish and dairy products, ingredients that also contribute essential fatty acids and additional vitamins and mineral salts.

As can be seen from the average nutritional analysis of a portion of pasta with sauce (Table 2), the recommended caloric percentage ratio between protides, glucides and lipids is largely maintained. The only slight exception (albeit a positive one) is that of pasta with tomato sauce.

Also given are the same indices for two types of fresh filled pasta widely available on the market. The average values give the weight and percentages of the main energy components based on 100 grams of product for two of the most popular types of filled pasta: meat-filled pasta and pasta with ricotta and vegetable filling.

As with pasta with sauce, but with calorie percentage ratios slightly off-balance, fresh filled pasta can be seen to be a very valid product and fully enters within that category of foodstuffs with a high nutritional value, fully in accordance with the Mediterranean tradition.
However, it should be added that, in general, a full evaluation should also take into consideration the other foods eaten at the same meal, preferably fruit and vegetables.


Pasta or sandwiches?
As confirmation of the importance of Italian culinary tradition as it has developed over past decades, the choices made by food industry producers and consumers in the recent past should also be noted.
In addition to concentrating on the development of new types of sauces using both traditional and new recipes in order to better meet the preferences of the “modern” consumer (for example, prepared sauces in jars or in MAP for heat-and-serve dishes for bars and large-scale distribution), there has been rapid market growth in the consumption of both fresh and dry filled pasta.

The explanation for this would seem to lie in the consumer’s awareness of the nutritional quality of these types of products, as well as the convenience they offer and product taste that brings to mind handmade pasta prepared in the home or by chefs.
Today, when eating on the run, why not enjoy a good plate of pasta (perhaps accompanied by a nice glass of wine), instead of an ordinary sandwich and (overly sweet and carbonated) soft drink?

Personal tastes aside, the reader will agree with Prof. A. Keys (a leading world expert in human nutrition and director of the study on which the food pyramid is based) who exalts the Mediterranean diet, “rich in peasant dishes, the fruit of the earth and imbued with such noble ingredients as oil, tomato, vegetables and cheese”.

A final note. Do you know why a plate of pasta, despite its high-level, effortless digestibility, is suitable for those suffering from problems connected with the production of uric acid, is recommended for children because of its easy digestibility and nutritional value, is rich in phosphorous and iron, is just plain good... and leaves one feeling satisfied well after a meal?
The answer lies in its glycemic index, very favourable compared with other starch products such as rice, bread and potatoes because it causes reduced glycemic fluctuation.

For this reason, pasta is recommended in the diets of diabetes sufferers as the main source of carbohydrates. We hope these simple observations about the nutritional value of pasta have been useful to dispel some of those alimentary fears that sometimes seem to hover in the air, so that the richness of the Italian cuisine can be enjoyed to its full.
We wish you a hearty, tasty... buon appetito.





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Answer 2

pasta is a starch high in carbs around 13-20 carbs per serving it is a way to feel fuller when eatting it and drinking something at the same time has more sodium and it has minerals and wheat products in it and carries vitamins like iron and calcium etc.

Answer 3

Carbohydrates Carbs Carbs Carbs