Pasta Power: How to Enjoy Your Favorite Italian Dish Healthily Registered dietitian nutritionist, Samantha Schiff, shares practical tips and recipes for incorporating pasta into a balanced diet, emphasizing nutrient-rich additions and portion control to avoid blood sugar spikes and potential health issues. For many, pasta is a beloved comfort food, a staple in weeknight dinners and special occasions alike. The question of whether this carb-rich dish can fit into a healthy lifestyle is a common one. Samantha Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital, offers reassuring advice: you can indeed eat pasta every day if you wish. However, this freedom comes with a crucial caveat: the way you prepare and consume it significantly impacts its healthfulness. Simply heaping your plate with a heavy, cheese-laden five-layer lasagna seven nights a week is unlikely to align with your wellness goals. Schiff elaborates that when we consume simple carbohydrates like refined pasta, our bodies rapidly convert the starches into glucose. This sugar enters the bloodstream swiftly, potentially causing a sharp spike in blood sugar levels. If this spike isn't buffered by sufficient protein and fiber, Schiff explains, the subsequent crash can leave you feeling hungry again shortly after eating and experiencing fatigue. Over time, a diet consistently high in refined pasta without adequate accompanying nutrients can contribute to several health concerns, including weight gain, digestive disturbances, metabolic syndrome, and an elevated risk of chronic diseases. To help individuals enjoy pasta without compromising their health objectives, Schiff has outlined three delicious and nutritious pasta dishes that can be easily integrated into regular meal rotations. The first is a vibrant and flavorful option packed with fiber and antioxidants. The preparation begins by sautéing garlic in olive oil until fragrant, followed by the addition of cherry tomatoes and a brief cooking period. The pasta is then cooked in boiling, salted water according to package directions. Subsequently, chickpeas, spinach, and more tomatoes are incorporated, cooked until the spinach wilts and the tomatoes soften. Schiff highlights the versatility of this dish, encouraging personalization with vegetables based on preference, availability, or what's on sale. She also emphasizes the benefits of adding beans or peas, noting that they provide valuable protein and fiber, which aid in slowing digestion and promoting satiety. The recipe also allows for control over sodium and sugar content, with the option to omit them entirely. For an extra protein boost and creamy texture, a tablespoon of low-fat ricotta cheese can be added before serving, potentially alongside turkey meatballs. Complementing the dish with a side of broccoli or spinach further enhances its fiber content. Beyond specific recipes, Schiff offers general strategies for making your favorite pasta dishes healthier. Prioritizing whole wheat pasta is a key recommendation, as its increased fiber content contributes to a longer-lasting feeling of fullness and can help mitigate blood sugar spikes compared to refined versions. Pastas made from legumes like chickpeas or lentils are also excellent alternatives, offering a superior profile of fiber and protein compared to traditional wheat pasta. Schiff notes that these legume-based pastas can enhance satiety and may lead to less complete digestion of starches. When it comes to serving, a simple yet effective approach is to shift from a bowl to a plate. Schiff suggests building your meal with a balanced formula: one quarter dedicated to protein, half dedicated to vegetables, and the remainder for pasta. Crucially, she advises always starting with your greens. The fiber present in vegetables plays a vital role in slowing the absorption of carbohydrates from the pasta, leading to quicker feelings of fullness and a reduced sense of deprivation. Furthermore, if your recipe calls for chicken broth, opting for a low-sodium or no-salt-added variety is recommended, with the option to season to taste. Schiff points out that many conventional chicken broths contain excessive sodium, which can be detrimental for individuals managing high blood pressure or other cardiac conditions. By adopting these mindful practices, pasta lovers can continue to savor their cherished meals while supporting their overall health and well-being