11/12/13

Trade Up Tuesday: Pasta for Diabetes Month!



Yum!  Pasta for dinner!  A go-to favorite food for many, pasta and sauce is an easy and inexpensive meal.   But for someone watching their carbohydrate intake, it may seem off limits.  One serving of spaghetti and sauce can add up to more than 55 grams of carbohydrates.  For some people, that may put them over their limit for the meal.   As we focus on Diabetes Month, let’s look at some alternatives to help lower the carbohydrates in this meal. 

Let’s start with the pasta.  By trading up to Carba Nada Fettuccini Noodles, there is an 18 g carbohydrates saving per serving!  Not to mention the extra 5 g fiber and 5 g protein! 

Carba Nada Fettuccini Noodles (NuVal score of 91)
Ingredients:  Enriched Semolina Flour (Durum Semolina Wheat, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Wheat Gluten, Digestive Resistant Cornstarch, Defatted Soy Flour, Water, Pasteurized Whole Eggs.

Nutrition Facts: Serving Size: 2 oz. dry (that's 1 1/2 cups of pasta!!)
Calories: 140
Total Fat:  1g
Total Carbohydrates: 24 g
Fiber: 6 g
Protein: 12 g

Barilla Fettuccine (NuVal Score 61)
Ingredients:  Semolina (wheat), Durum Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid
Nutrition Facts: 2 oz. dry
Calories: 200
Total Fat: 1 g
Total Carbohydrates: 42 g
Fiber: 2 g
Protein: 7 g

Now let’s take a look at the sauce.  Since it is tomato based, some people neglect to count the carbohydrates the sauce contains.  Just by trading up to the Full Circle sauce, we can save an additional 5 g of carbohydrates and add another gram of fiber!

Full Circle Portabella Mushroom Pasta Sauce (NuVal Score 57)
Ingredients:  Organic Tomato Puree (Water, Organic Tomato Paste), Organic Diced Tomatoes in Juice, Organic Onions, Organic Portabella Mushrooms, Organic Extra Virgin Olive Oil, Organic Carrot Juice Concentrate, Organic Garlic, Sea Salt, Organic Oregano, Organic Black Pepper, Organic Marjoram, Organic Thyme, Organic Basil, Organic Rosemary

Nutrition Facts:  Serving Size ½ cup
Calories: 50
Total Fat: 1.5 g
Total Carbohydrate: 8 g
Fiber: 2 g
Protein: 2 g

Bertolli Marinara with Burgundy Wine (NuVal Score 24)
Ingredients:  Tomato Puree (Water, Tomato Paste), Diced Tomatoes [Tomatoes, Juice, Calcium Chloride (Firming Aid), Citric Acid], Burgundy Wine, Onions, Sugar, Olive Oil, Salt, Garlic, Spices, Citric Acid, Extra Virgin Olive Oil.

Nutrition Facts: Serving Size ½ cup
Calories: 80
Total Fat: 2 g
Total Carbohydrate: 14 g
Fiber: 1 g
Protein: 3 g

So for today’s double trade-up, we saved a total of 23 carbohydrates!  The extra 6 g of fiber and 5 g of protein is a plus in helping you to stay full longer, too!

For 1 1/2 cups of Carba Nada Fettuccini Noodles and 1/2 cup of Full Circle Pasta Sauce you can have a meal with:
Calories: 190
Total Fat:  2.5g
Total Carbohydrates: 32 g (net carbs = 24 grams!!)
Fiber: 8 g
Protein: 14 g

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