Making the Case for Carbs: Pasta and its Place in a Nourishing Lifestyle

Pasta, the beloved Italian staple, is sometimes scrutinised in the world of health and nutrition. Despite pasta being a symbol of comfort and satisfaction, some believe it to be an unhealthy choice. But is this reputation truly deserved? 

Let's set the record straight: pasta, in its pure form, is not the enemy of a healthy lifestyle. In fact, it can be a nourishing and versatile addition to a balanced diet. Non-Italians often wonder Italians keep fit and healthy despite eating pasta every day (sometimes twice a day). But did you know that Sardinia, an island off the Western coast of Italy, was considered the first-ever blue zone (one of five areas studied where the population lives statistically longer than average)? 

In this blog post, we'll set the record straight about pasta and why you should rethink cutting it out of your diet this January.

Balance is Key: 

Italians do eat a lot of pasta carbohydrates, but they also prioritise fruits, vegetables and healthy fats like olive oil and legumes. Pasta e fagioli, a delicious soupy pasta with beans, is a common winter dish, especially in northern Italy. The lesson here is that balance is key. 

Of course, everyone knows pasta has a lot of carbohydrates, but if you pair your pasta meal with protein and vegetables, you'll be on your way to a balanced meal. Did you know that opting for a vegetable and protein-forward starter can significantly reduce the impact of a carbohydrate-rich meal on your blood sugar? Another benefit of choosing a nutritious starter is that it ensures you fill up on the "good stuff" before diving straight into a delicious bowl of pasta. Who wants salad after a lovely cacio e pepe or rich bolognese? 

At Terra Terra, we recommend you start with our super-green salad, a spicy mix of greens, courgettes, and romanesco in a jalapeno dressing. If you're a lover of fish, our tuna carpaccio with sashimi-grade tuna, chilli, and lime is a flavourful and light protein source. Otherwise, our polpette della nonna, beef meatballs in a savoury tomato sauce, are a crowd-pleaser. 

Portion Size:  

Portion sizes in Italy tend to be much smaller, ranging from 50-100 grams per person. In many restaurants in the UK, the portion is nearly 200 grams per person, a whopping double or quadruple what is designated per person in Italy. By keeping an eye on portion size, you can still enjoy your favourite meals while keeping an eye on your health goals. 

Ingredient Quality:  

Quality MATTERS. Many Italians shop at greengrocers and local farmer's markets, allowing them to access the freshest, highest-quality produce available at affordable prices. Ingredient quality directly influences the nutritional content of your meals. Fresh, high-quality produce retains more nutrients, providing your body with the vitamins, minerals, and antioxidants to keep you going. High-quality produce and whole foods also help to promote better digestion and contribute to a healthier gut microbiome. This is the case for pasta as well; lower-quality pasta undergoes a longer refining process, stripping the final product of its fibre and nutrients. Higher-quality pasta brands tend to be less refined and are made with authentic durum wheat or semolina flour, which have a higher fibre, vitamin, and mineral content than cheaper pasta. A trick to identify better quality pasta at the store is by looking at the pasta itself- If it appears to be slightly shiny on the outside with few ridges, chances are this pasta is highly processed. High-quality pasta tends to be more floury and duller. 

At Terra Terra, we source the highest quality ingredients across our menu, from our vegetables to our meats, prioritising local growers and producers whenever possible. Our pasta is made fresh daily in the true Northern Italian tradition. 

Whole Grain Pasta Options: 

Whole grain or whole wheat pasta types will be your best friend when dining at home. The added fibre in whole grain options will bulk up your meal with lots of goodness, and, unlike white pasta or bread, whole wheat/grain options spike your blood sugar much less. When dining out, try opting for gluten-free! Did you know that Terra Terra offers gluten-free pasta? Just ask your server. 

It's time to shift the narrative around pasta. Health should be about understanding how they can fit into a well-rounded diet. Depriving yourself of the foods you love this new year might keep you further from your goals than you think!