White or Wheat? by Jaime Carpenter
USA Field Hockey Medical Manager
If you’ve ever ordered a sandwich, the first question that you were probably faced with is, “white or wheat?”. Nowadays we have so many options when it comes to food. Does it really matter what type of bread you choose or what type of pasta you get? Breads and pasta are generally healthy as they supply our bodies with carbohydrates, a much needed fuel especially among athletes. However, just as regular white breads and pastas are a good source of nutrients, whole wheat/grains are a better choice.
Whole wheat/grain products contain the entire grain seed. These grain seeds, as well as fiber and many other vitamins and minerals, are lost in the refining process when bread and pasta are made from white or processed flour.
Whole wheat/grain products contain more fiber. Dietary fiber is the portion of plant foods that your body is unable to digest. I know it’s a little confusing. If our body can’t digest them, what good does it do and why should we even eat them?
According to the Mayo Clinic, fiber normalizes bowel move- ment and helps maintain bowel integrity and health. It also lowers blood cholesterol levels, helps control blood sugar levels and aids in weight loss. The American Dietetics
Penne Pasta with Chicken and Asparagus
1-1/2 cups uncooked penne pasta 1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes 2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice 1 ounce soft goat, feta or Romano cheese, crumbled 1 tablespoon Parmesan cheese
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside. In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes. Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, and simmer 1 minute more. In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly. To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan. Serve immediately.
Nutritional Analysis (per serving) Calories Protein
Carbohydrate Total fat
Saturated fat
455 Cholesterol 81 mg 41 g Sodium 240 mg 55 g Fiber
6.5 g
8 g Potassium 462 mg 3.5 g Calcium 125 mg
Monounsaturated fat 2 g
Association states that, whole wheat/grain pasta contains about three times the amount of fiber than regular pasta.
Whole wheat/grain products tend to have a lower glycemic index. Glycemic index (GI) measures what effect carbohy- drates have on blood glucose levels. Carbohydrates, like the ones found in whole wheat/grain products are slowly broken down, and release glucose more gradually into the blood- stream. This means they have a low GI. Low GI carbohydrates keep your energy levels balanced and help you to feel fuller for longer between meals.
If you don’t regularly choose whole wheat/grain breads and pastas why don’t you give them a try?
One of my favorite whole wheat pasta recipes comes from the Mayo Clinic’s, Healthy Recipes. If you don’t like asparagus, substitute it for another steamed vegetable like green beans, broccoli or zucchini.
Happy cooking and healthy eating!
Jaime Carpenter MEd, ATC, CSCS, NCTM
http://www.mayoclinic.com
http://www.eatright.org
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