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Low-fat pasta dishes should use fresh, non-greasy ingredients like vegetables and lean meats. Avoid processed sauces and consider using whole-wheat noodles for added fiber.
Low-fat pasta consists of dishes that contain considerably low amounts of dietary fat. Raw noodles generally contain little or no fat, but some dishes can be fattening depending on what is added to the noodles. Low-fat versions of pasta dishes consist mostly of whole ingredients derived from vegetables, such as fresh tomatoes. Lean cuts of poultry, fish or beef can also be used in low-fat pasta. Canned sauces, cheeses and cream tend to convert low-calorie meals into fatty foods.
Pasta itself is considered a low-fat food, so there’s no doubt that noodles can complement a healthy lifestyle. The overall fat content can change when cooks prepare pasta in unhealthy ways. Meals loaded with ingredients, such as cheese, cream and fatty meats, can turn an otherwise low-fat ingredient into one that won’t benefit the average dieter. To make matters worse, some dieters are afraid to eat pasta because they have the misconception that all dishes that include these noodles are gaining weight.
To maintain the low-fat content of pasta dishes, preparers should use fresh, whole ingredients that are non-greasy. Whole vegetables, such as tomatoes, broccoli and mushrooms, are common complements to low-fat pasta. Herb and garlic gloves can help enrich the flavors of pasta and vegetables without having to add fattening sauces. Meats can be added as long as their fat content is relatively low. Olive oil is also a type of heart-healthy cooking seasoning that is commonplace in pasta preparation.
The use of canned and potted sauces is prevalent in many homes because they are convenient and quick additions to pasta. Due to commercial processing and storage, many of the sauces contain high amounts of sodium and fat. The fat content of cheese-based sauces, such as alfredo, tends to be the worst. To make truly low-fat pasta, cooks should stay away from processed sauces and use fresh ingredients instead. If a pre-prepared sauce is needed, buyers should consider choosing one primarily tomato-based that is also low in sugar and sodium.
Aside from the ingredients used in low-fat pasta, choosing different types of noodles can make certain meals even healthier. Cooks might consider choosing whole-wheat noodles over traditional ones made with enriched flour because the former has a higher amount of fiber per serving. Fiber is known to reduce the risk of heart disease and help keep people fuller longer so they don’t overeat. Chefs should also keep in mind that whole-wheat pasta has a more intense flavor, so it may not necessarily need as many ingredients to complement some dishes.
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