Higher-Protein Pasta
Better Nutrition|January 2021
Come down from holiday overindulgence with this satisfying dish that won’t blow send your blood sugar soaring.
JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Higher-Protein Pasta
A lot of people don’t know this, but the way a food is cooked has a lot to do with the impact it has on your blood sugar (also known as the glycemic index or glycemic load). Well-done, wet-noodle type pasta not only tastes like cardboard, it also affects your blood sugar in a far more negative way than pasta al dente, which is actually the proper way to make pasta anyway. Why? Because overcooking destroys fiber and turns a perfectly good food into mush that doesn’t have to be broken down by the body.

When a food is high in carbs— as pasta is—overcooking can cause a much more dramatic impact on your blood sugar. This tender pasta cooks up in seconds—all it really needs is a hot bath—and the carb load is offset by the protein and healthy fat in the fresh chèvre, significantly reducing the impact of this delicious dish on your blood sugar. Bonus nutrition points for the antioxidant lycopene in the tomatoes, and the iron, calcium, magnesium, potassium, and fiber in the spinach!

make it!

Italian Pasta with Veggies

Serves 6

10 oz. small pasta shells

1 Tbs. olive oil

2 cloves garlic, minced

1 small yellow squash, quartered lengthwise and thinly sliced

4 lightly packed cups baby spinach or baby arugula, or a mix of both

1 14-oz. can quartered artichoke hearts in water, drained and chopped, optional

¹⁄³ cup tender sundried tomatoes, finely chopped

Sea salt and freshly ground pepper, to taste

This story is from the January 2021 edition of Better Nutrition.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.

This story is from the January 2021 edition of Better Nutrition.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.

MORE STORIES FROM BETTER NUTRITIONView All
Strike A Healing Chord
Better Nutrition

Strike A Healing Chord

Soothe your mind, body, and spirit with three simple sound therapy techniques for self-care.

time-read
7 mins  |
January 2022
Laura's Gourmet Granola
Better Nutrition

Laura's Gourmet Granola

If you’re tired of granola that’s more candy than health food, chef and entrepreneur Laura Briscoe’s offerings are just what you’ve been looking for.

time-read
4 mins  |
January 2022
News Bites
Better Nutrition

News Bites

Caffeine, Peanuts, CoQ10, and Iron Deficiency.

time-read
4 mins  |
January 2022
The Overlooked Keys to a Healthy Gallbladder
Better Nutrition

The Overlooked Keys to a Healthy Gallbladder

Keep your bile thin and free-flowing by focusing on supportive foods, supplements, and physical activity.

time-read
6 mins  |
January 2022
Go Nutty This Year
Better Nutrition

Go Nutty This Year

This über-healthy alternative to traditional lattes features homemadewalnut “mylk,” along with antioxidant-rich green tea and berries.

time-read
5 mins  |
January 2022
The Three Stages of Infection
Better Nutrition

The Three Stages of Infection

What you need before, during and after an illness, and why you need different fixes for each stage.

time-read
6 mins  |
January 2022
Better Nutrition

Taming the Flames

How to beat back chronic inflammation and protect yourself from related disease.

time-read
6 mins  |
January 2022
Deconstructing the Flexitarian Diet
Better Nutrition

Deconstructing the Flexitarian Diet

How being a part-time vegan can make you healthier.

time-read
4 mins  |
January 2022
Brain Regain
Better Nutrition

Brain Regain

How one senior used a leptin-focused diet (high-fat, no carbs) to recover from a cognitive injury, reconnect with his family, and reclaim his health.

time-read
4 mins  |
January 2022
Healthy Aging— Head To Toe
Better Nutrition

Healthy Aging— Head To Toe

Science-backed supplements to protect all your parts.

time-read
5 mins  |
December 2021