It’s week six of the Top 10 Foods for Runners series! This week happens to be my favorite week: Whole grain pasta. I don’t care how much you pretend to love those spiralized zucchini noodles, there is no true replacement for the glorious and delicious real thing, carbs and all.
I mean, you didn’t think I was going to do a Top 10 Best Foods for Runners series and not include pasta?! I’m certain that would be blasphemy.
In my research for this top 10 series, many of the lists I looked at contained whole grains of some kind. Whole grain bread, cereals, etc. The majority of the lists also included pasta, more often than not of the whole grain variety. So I combined the two for week 6: Whole grain pasta.
For you gluten-free people, worry not. Notice how the distinction is not whole wheat pasta, but rather whole grain pasta. Whole wheat, corn, quinoa, rice… just make sure those grains are whole. The problem with white pasta (made with refined, white flour) is that through the refining process, the grain loses a lot of its fiber and other important nutrients. These nutrients make all the difference in the pasta world. It separates a dish of simple carbs from one that will actually keep you full and fuel you throughout your day. The pasta you eat should follow the pattern of the rest of your diet: the least processed, the better.
In case you were bitten by the curiosity bug, whole grains are defined by being the entire grain: Bran, germ, and endosperm. Tasty, right? The thing about whole grain it’s all there, and so are all the nutrients. When whole grains are milled into refined grains, the bran and the germ are lost, along with the nutrients they carried. And although many refined carbs are fortified to add back some of the nutrients, it’s impossible to get back all that lost fiber.
Fair warning, whole grain pasta can get some getting used to if you’ve been raised on white breads and flours. However, I’ve really grown to love it. For example, whole wheat pasta is nuttier and has a chewier, grainier texture, but I love how filling it is. Give it a try with your favorite sauce to ease the transition. I reccomend pesto!
Whole Grain Gainz
- Whole wheat pasta has more fiber than white pasta (7 grams as opposed to 2) and about 2 more grams of protein.
- Complex carbs that come from whole grains give you slow burning energy. The carbs take longer to break down, giving you a steady stream of energy for longer. Simple carbs, such as those found in refined pasta, give you a shorter and immediate boost of energy. Simple carbs are great during runs when you need a sudden energy boost (think energy gels), but as far as fueling long-term, whole grains (as in complex carbs) are the way to go.
- As any self-confident runner will admit, staying regular is a big factor in running performance. The fiber found in whole grain pasta has the power to do just that. However, make sure you don’t try it out for the first time the night before your big race. give your body time to adjust to the added fiber so race day isn’t a bathroom nightmare.
- Carbo-loading is important!! You know how nowadays, people are anti-carb? Well, that’s just ridiculous! Us athletes need carbs to not only perform our best but to perform at all! Pasta is carbs, carbs are fuel, fuel is life. so by the transitive property, pasta = life.
- Some of the nutrients included in whole grains are B vitamins, iron, magnesium, selenium, and fiber. All good things. Whole grain pasta has more B vitamins than refined pasta. These vitamins are crucial to energy metabolism, and disease-fighting compounds
- Whole grain foods have been proven to help with weight loss. They keep you full longer, keeps blood sugar levels stable, and fights off sugary cravings.
- Pasta is the perfect vehicle to a healthy meal. It’s a perfect canvas, full of awesome fiber and nutrients with plenty of room for extra flavors. Pile on the protein, veggies, heart-healthy olive oil, herbs… whatever floats your boat. Whole grain pasta is the perfect starting point for a nutritious meal.
Types of Whole Grain Pasta
- Whole wheat: The wheaty version of the stuff you typically eat! Instead of removing the germ and bran, it’s all in there, along with their nutrients! Not gluten-free. Probably the easiest whole grain pasta to find.
- Buckwheat: Also called soba noodles (great in Asian dishes!). Can be gluten-free, just make sure to check the label. Nutty flavor, dark grey/brown color. I find soba noodles in the international section of the grocery store.
- Brown Rice: Made from ground up brown rice. Milder in flavor and smoother texture. Generally found in the gluten-free section of grocery stores.
- Kamut: A type of whole wheat that can be tolerated by people with mild wheat allergies. It has a rich, almost buttery flavor.
- Quinoa: Gluten-free and a complete form of protein. Although it is technically not a grain, it is typically referred to as one because it is nutritionally similar to grains.
- Spelt: Similar to whole wheat, but has a deeper flavor.
- Corn: Gluten-free! It can be a little mushy when cooked, so make sure to carefully read package instructions.
Recipes
You knew this was coming! I can’t begin to describe how exciting it was to make all this pasta and eat it all week long. Best week ever. Use whatever whole grain pasta you wish!
Chicken and sweet potato pasta
Ingredients
- 1 box whole grain pasta
- 3 sweet potatoes, diced
- 2 tbsp minced garlic, divided
- 4 tbsp olive oil
- 1 yellow onion, thinly sliced
- 4 pre-cooked chicken sausages, sliced
- 3 cups kale, stems removed and torn
- 3/4 cup grated parmesan cheese
- salt + freshly ground pepper
Instructions
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Preheat oven to 425 degrees.
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Mix together sweet potatoes, 1 tbsp olive oil, and 1 tbsp garlic on a baking sheet lined with parchment paper. Bake for 35 minutes, stirring occasionally. Season with salt.
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Meanwhile, heat 1.5 tbsp olive oil in a pan over medium heat. Add onions and cook, stirring often, until shrunken to half the size and caramelized. Remove from pan.
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Sear sausage slices in pan. Turn off heat and add kale, stirring until it turns a bright green. Meanwhile, cook pasta according to package instructions.
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In the pasta pot, heat the remaining 1.5 tbsp olive oil over a low heat and add the remaining tbsp of garlic. saute until golden, then add pasta, sausage, kale, onions, sweet potatoes, and parmesan cheese. Mix well, season with salt and pepper.
Goat cheese and sage pasta
Ingredients
- 1 box whole grain pasta
- 3 tbsp olive oil
- 1 yellow onion, thinly sliced
- 10 oz baby portabella mushrooms, sliced
- 1/4 cup fresh sage, chopped
- 2 cloves garlic, minced
- 1 cup crumbled goat cheese
- salt and pepper
Instructions
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Heat 1 tbsp of olive oil in a pan over medium heat. Add onions and cook, stirring often, until they've shrunk to half their size and have a dark caramel color. Remove from pan.
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Heat 1 tbsp of olive oil in the pan to a medium heat and cook until they have a golden sear and there is no liquid left. Meanwhile, cook pasta according to package directions.
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In the empty pasta pot, heat 1 tbsp olive oil over a low heat and add sage and garlic, cooking until fragrant. Add pasta, mushrooms, onions, and cheese. Stir until combined and season with salt and pepper.
Roasted tomato and ricotta pasta
Ingredients
- 1 box whole grain pasta
- 1 bulb garlic
- 16 oz grape/cherry tomatoes
- 1 tbsp balsamic vinegar
- 4 tbsp olive oil
- 3/4 cup fresh basil, chopped (plus more for garnish)
- 1 cup ricotta cheese, for serving
- salt and pepper
Instructions
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Preheat oven to 400 degrees.
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In a foil-lined baking dish, toss tomatoes with 1 tbsp olive oil, balsamic vinegar, salt, and pepper.
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Cut off the top of the garlic bulb so the cloves are exposed. Wrap in aluminum foil and before sealing the top, drizzle with olive oil. Pinch close tightly and place in baking dish with tomatoes. Cook for 1 hour, stirring tomatoes occasionally.
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Meanwhile, cook pasta according to package directions.
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When the garlic bulb is cool to the touch, remove the cloves and add them to a small bowl. Mash garlic and mix with 2 tbsp of olive oil.
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Add garlic mixture to pasta along with basil and tomatoes. Mix well and season with salt and pepper. Serve with a dollop of ricotta and additional fresh basil (optional)
Sources
- https://www.runnersworld.com/nutrition/the-right-way-to-eat-carbs
- https://www.livestrong.com/article/557116-running-101-what-to-eat-before-a-race/
- https://www.runnersworld.com/nutrition/the-best-foods-for-runners/slide/11
- http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1550
