In praise of pasta: a heart-healthy alternative to meat-based meals, pasta approaches culinary cult status - includes recipes

Given many athletes eat pasta at least five nights of the week, you might think it's a superfood. Granted, pasta is carbohydrate-rich, quick and easy to cook, heart-healthy, economical, tasty and enjoyed by just about every member of the family. But is it as nutritional as we're lead to believe? Here's one perspective to help you design a pasta-perfect diet.

The traditional high-protein steak 'n' eggs sports diet has appropriately been traded in for carbohydrate-rich pasta, since only carbohydrates get stored in the muscles for fuel. A one-pound box of spaghetti contains 340 grams of carbohydrates. Given that a recovery dinner after a hard training session should include about one gram carbohydrate per pound of body weight within four hours post-exercise, a generous serving of pasta fills the need. For example, one third of a pound of pasta (uncooked weight) will 113 grams carbohydrate, topped with one cup tomato sauce with 40 grams CHO (information on the label) would be an appropriate recovery meal for a 150-pound runner.

Although carbohydrate-rich pasta is excellent for muscle fuel (the equivalent of "gas" for your engine), it's a marginal source of vitamins and minerals (the "spark plugs" needed for top performance). Plain pasta is nutritionally inferior to its popular competitor, the potato. Pasta is simply made from refined white flour--the same stuff you get in "Wonder" breads--with a few vitamins added back to replace those lost during processing. Whole wheats pastas offer little nutritional superiority either, because wheat (and other grains in general) are better respected for their carbohydrate value than their nutrient density. Even spinach and tomato pastas are often overrated since they contain relatively little spinach or tomato in comparison to having a serving of that vegetable along with the meal. If given the choice between plain pasta or potato for dinner, the potato offers far more vitamin C, potassium, fiber and overall health value. Here's the line-up for some popular dinner starches:

Pasta becomes a nutritional powerhouse when it's topped with tomato sauce or spinach/garlic sauce (vitamins A and C, potassium) or clam sauce (protein, zinc, iron). It can also be an artery-clogging nutritional nightmare if smothered with butter or cream sauces as in Fettuccini Alfredo or greasy sausage/tomato sauces. To evaluate pasta's true nutritional value, you have to view it in context of the whole meal. Athletes who eat pasta straight up or buttered are missing out on nutrients in comparison to those who choose pasta with low-fat tomato sauce. Those who opt for a large baked potato oozing with butter have negated the potato's nutritional benefits.

Pasta is popular for not only carbohydrates, but also for being a heart-healthy alternative to meat-based meals. However, many health-conscious athlets live on too much pasta and neglect their protein needs. I commonly talk with athletes who brag about their high-carb/low-fat diet (i.e. pasta and tomato sauce five-plus nights per week). They come to me wondering why they feel chronically tired and are not improving despite training. Often, they're protein deficient. Pasta is a source of poor-quality protein--even the superoni types of pasta. Be sure to supplement a pasta meal with at least two ounces extra-lean ground beef in the tomato sauce, two ounces grated low-fat cheese, one-half cake tofu, two-thirds cup kidney beans or two glasses of low-fat milk with the meal. Do not bury the pasta in parmesan, you'll boost the fat and cholesterol content and negate the heart heathfulness.

Pasta-Perfect Toppings

Here are three quick and easy heart-healthy suggestions.

Clam Sauce: Saute 1-2 cloves minched garlic in 2 T olive or Puritan oil. Add a 7 oz. can minced clams plus liquid. Pour over 1/2 lb. pasta, cooked; sprinkle with parsley and mix well. Serve with salad or vegetables.

Peanutbutter Pasta: (also known as Chinese Spicy Noodles): Heat together 1/3 peanut butter, 3 T soy sauce, 3 T vinegar, 1 T sugar as desired, 1-2 dashes cayenne pepper. Mix into 1/2 lb. pasta, cooked. Add water if the pasta is too dry. Optional: Add steamed green pepper strips, snow peas, chopped scallions, garlic.

National Pasta Association's Chunky Tomato Sauce: In a large skillet, heat 1/4 cup olive oil and add a cup chopped onion, 1 cup chopped carrot and 1 cup chopped celery. Cook and stir. Just as vegetables are tender, add 2 T finely chopped parsley, 1 1/2 tsp. salt, 1/2 tsp. sugar, 1/4 tsp. pepper and 2 lbs. fresh tomatotes (peeled, seeded and chopped). Simmer on low heat 20 minutes, stirring frequently. Makes about 3 cups.

Nancy Clark, M.S., R.D., nutritionist at Boston-area's SportsMedicine Brookline, designs sports diets for active people who want to be successful with food. Her book The Athlete's Kitchen, is available by sending $7 to New England Sports Publications, P.O. Box 252, Boston, MA 02113.

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