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For those on a strict diet however pasta can be made without eggs while the flour and olive oil content still make this pasta healthy. Another option is to use dried pasta. This pasta usually does not contain eggs or oil but is made from 100% semolina flour and is quite firm when cooked. The firmness of this pasta helps lower the GI index to less than bread potatoes and white rice while still providing vitamin B fiber and iron. Dried pasta can be stored up to 3 years but be sure not to store your pasta in glass containers as the sunlight depletes the vitamin B. Is Pasta healthy in other ways too? Yes homemade pasta can be quite healthy. It is not difficult to learn how to make pasta and homemade Pasta can be made even more nutritious with the inclusion of whole wheat flour spinach garlic and herbs that add to the vitamin mineral and fiber content of the pasta. Fiber is another nutrient often lost in modern diets but fiber is necessary for digestive health hormonal balance and the prevention of certain types of cancers.
The good news is that Pasta has a GI of 41 which is similar to pears and lower than many types of bread. And one easy way to lower the GI of pasta is to cook it like the Italians - "al dente". Most pasta today is made from semolina flour obtained from durum wheat. This creates a firm dough which in turn also lowers the GI while also providing a good source of nutrition. Homemade and dried pasta contain plenty of B vitamins folic acid and iron. It s low in sodium and despite a prevalent myth pasta is not high in cholesterol even though it is usually made with eggs. It was once thought that egg consumption needed to be drastically reduced due to their high cholesterol content but subsequent research has shown eggs are quite healthy in moderation and greatly contribute to the health benefits of pasta.
Stir pasta as soon as it is dropped into the boiling water and keep stirring every minute or so. Never add oil which will coat the pasta and cause it to repel instead of absorb the sauce. Oil would be needed if you are using a low quality pasta since the cheaper wheat would make it much easier for the strands to get glued together. Let the pasta cook on a lively fire stirring it every now and then. Be careful of the cooking time: on italian packages it is usually correct. Better to stop cooking a few seconds sooner than later since the paste will in any case continue cooking for a little while after you drain it. How do you know the pasta is cooked? Well if you do not have a cooking time on the pasta package just sample a strand of the pasta. Break it and see if the inside is still whitish.