Diet guru Prof Tim Spector shares 3-step rule to make any pasta dish healthier
PASTA often gets a bad rap for being high in carbohydrates, which can be unhealthy if consumed in large quantities.
But it can actually form part of a healthy diet – especially if you follow Professor Tim Spector’s three tips.
The professor became famous for his work on the Covid Symptom Study app in 2020 and is now known for his expertise on the relationship between nutrition, the gut microbiome, and health.
Taking to Instagram, he shared the simple ways you can make the kitchen cupboard staple healthier.
Firstly, you should always choose wholegrain varieties.
He said: “Over 90 per cent of us aren’t getting enough fibre and choosing a wholegrain pasta rather than white can more than double the amount of fibre you get from a portion.”
He added: “Choosing alternative pastas like spelt, lentil or chickpea can increase this even more and add some additional protein too.”
A 200g portion of regular durum wheat penne contains 11g of protein, whereas the spelt version boasts 22g.
Secondly, you should combine your pasta with a source of protein, as well as healthy fats and fibre to help you stay fuller for longer.
This is especially beneficial for anyone trying to lose weight, as it reduces your risk of snacking and reaching for high-sugar foods.
Referring to the pasta recipe in his video, Prof Spector explained how adding certain ingredients to your pasta dish can have a positive impact on your blood sugar levels.
“The cannellini beans add additional fibre, and plant protein and plenty of extra virgin olive oil on top will help to slow the absorption of glucose leading to a more steady blood sugar response,” he said.
His final tip is to pack plants into your sauce to support your gut health.
He said: “This creamy kale pasta has 50g of cavolo nero per person, packing in even more fibre, polyphenols, vitamins and minerals to support your health.”
Prof Spector’s pasta recipe is one of over 100 recipes that appear in his new cookbook The Food For Life Cookbook.
It’s also part of a 15-minute meals chapter, which means it’s quick and simple to make.
Other tips for making pasta healthy
Some of Prof Spector’s followers commented on the post for additional advice.
One person asked: “But what about the gluten?”
The team at ZOE, the healthtech company Prof Spector’s co-founder of, replied: “If you don’t tolerate gluten well, you could try lentil pasta or brown rice pasta.”
Another person queried: “No kale available at the supermarket so hoping spinach is just as good for now.”
To which ZOE replied: “Spinach is a fabulous substitute!”
And if wholewheat pasta doesn’t sit well with you, yellow pea pasta might be a good alternative.
Someone commented: “All normal wholewheat pasta scored very badly for me, but I’ve discovered yellow peas pasta which tasted the same to me so all good!”
ZOE replied: “Great swap!”
The NHS says starchy foods, like pasta, potatoes, bread and rice, play an important role in a healthy diet.
Not only are they a good source of energy, but they’re the main source of a range of nutrients, including fibre, calcium, iron, and B vitamins.
Tim Spector's creamy kale pasta recipe
Ingredients
- 90g wholewheat pasta
- 100g kale or cavolo nero, stalks removed and thinly sliced
- 1 garlic clove
- Juice of 1 lemon
- 2 tbsp Boosting Bouillon (recipe in Tim Spector’s cookbook)
- 400g tin cannellini beans, and their liquid
- Salt and black pepper
- Parmesan or nutritional yeast for serving
Method
- Bring two saucepans of salted water to the boil. Put the pasta in one and cook for 8-10 minutes or until al dente.
- Put the kale and garlic in the other saucepan and blanch for 3 minutes. When ready, drain and add to a blender with the lemon juice and Boosting Bouillon.
- Pour the beans into a sieve set over a bowl, keeping the liquid from the tin. Add a quarter of the beans to the blender along with the reserved liquid and blitz until totally smooth.
- When the pasta is ready, drain it, reserving 2 tablespoons of the cooking water. Return to the pan with the remaining cannellini beans, reserved cooking water and the blended sauce. Heat through for a minute or so, taste and season if necessary and serve.