The Italians are the masters when it comes to pasta, so it makes sense to go right to the source. In Italy, you can find high-quality pasta, learn the best way to cook it, and discover how to eat it to improve your experience — both for your pleasure and health.
An excellent pasta dish is measured by the quality of the pasta, the portion size, and what you put on it — and it all begins with the flour.
If you've ever traveled to Italy, you may have noticed you had an easier time digesting pasta there than in the U.S. It's common to hear people who are gluten-sensitive say they can eat pasta and pizza in Italy without experiencing any digestive issues. People also often report not gaining weight despite eating a lot of flour in Italy. One explanation for these phenomena is the type of flour used.
The wheat used in Italy to make flour is different from the majority of the wheat grown and milled in the U.S. The wheat in the U.S. has been modified over time, which has increased the gluten content and makes it more difficult to digest. You can read more about flour in this post.
How the wheat is grown also plays a role in its quality and how our bodies digest it. In the U.S., glyphosate, commonly known by its brand name Roundup, is an herbicide widely sprayed on wheat crops. It is used to control weeds, promote crop growth, and accelerate the drying and maturing process, making it easier to harvest the wheat. Regardless of these “advantages,” I think it goes without saying we don’t want to eat Roundup.
While glyphosate use does occur in France and Italy, many companies are committed to using pesticide-free wheat. And they are transparent about where their wheat is sourced and how it is grown.
It is often assumed that gluten in the flour is the culprit for difficulties digesting pasta. However, the heart of the problem may lie in the type of wheat and how it is grown — not the gluten.
The use of glyphosate on wheat is purported to lead to myriad health problems and increase gluten sensitivity. Simply put, our bodies were designed to digest food, not chemicals.
The use of glyphosate is much more common in the U.S. than in Italy. It is easier to find quality flour in Italy than in the U.S.
The milling process in Italy is truly an art that dates back centuries, a tradition perfected over time to produce some of the world's finest flours. The milling involves a slower grind, helping to preserve more of the wheat's natural flavor and nutrients. The result is a more nutritious, finely ground, lighter product, easier to digest and, as many agree, more flavorful.
Many pasta producers in Italy adhere to high standards, such as in the town of Gragnano, the birthplace of dried pasta. Gragnano is a small town located off the Amalfi Coast in the Campania region of Italy, known for having the best pasta in the world.
Gragnano pasta holds Italy's IGP certification, which stands for Protected Geographical Indication. This certification is awarded to products made within a specific geographical area, following established quality standards. This designation is a testament to the pasta's authenticity and the adherence to traditional methods in producing it.
In order to obtain the IGP stamp on its packages, a producer must comply with precise production regulations, with detailed information on both the raw materials and the final product. A third party verifies every year that the production complies with the requirements and decides whether or not to grant the sticker. This way, it is ensured that the ancient flour production method of Gragnano is respected and that all the phases that make this product unique in the world are respected.
People in Gragnano have been producing dry pasta for over 400 years, and it is considered among the best in the world for several reasons.
Gragnano has a rich history of pasta-making dating back to the 16th century. The town's pasta production is rooted in tradition, with many family-owned businesses passing down their expertise from one generation to the next. This legacy of crafting ensures that the pasta made in Gragnano adheres to authentic, time-tested methods.
Gragnano pasta is typically made using durum wheat semolina, which is known for its high protein content and superior gluten quality. The wheat used is often sourced from local fields, resulting in a specific flavor and texture that's unique to the region.
Pasta from Gragnano is extruded through bronze dies, a crucial element that imparts a slightly rough texture to the pasta. This texture allows sauces to cling better, enhancing the overall eating experience. Mass-produced pastas often use Teflon dies, which results in a smooth texture that does not help the sauce cling to the pasta.
Gragnano pasta is dried slowly, at low temperatures. The meticulous process helps preserve the flavor, nutritional value, and structural integrity of the pasta. The slow drying also contributes to the pasta's firmness and its ability to absorb sauces without becoming mushy.
The town of Gragnano is blessed with an abundant source of pure spring water, which is used in the pasta-making process. This water is free from contaminants and imparts a unique taste to the pasta.
Gragnano's geographical location plays a role in its pastas’ quality. The climate, with a balance of sea and mountain influences, is ideal for drying pasta, resulting in an exceptional texture.
Gragnano offers a variety of pasta shapes, from classics like penne and spaghetti to more unique options such as paccheri and fusilloni. This diversity caters to various preferences and assures you will never become bored with serving pasta.
In addition to Gragnano pasta, there are many other excellent quality pastas made in Italy by caring producers who control the ingredients and process to provide an outstanding result. Then, it is up to you to control the rest. How you cook and serve pasta will ensure quality at your table for your pleasure and health.
Any Italian will tell you the only way to cook pasta is al dente, meaning firm to the bite. Translated, it means "to the tooth"; slightly firm rather than entirely soft. Italians cook pasta al dente because it better preserves the texture and flavor of the pasta, which maintains a lower glycemic index than when it's cooked to be soft or mushy. A lower glycemic index helps keep blood sugar levels stable, so you feel fuller longer (and avoid blood sugar spikes)." U.S. News. Al dente pasta is also easier to digest. To cook pasta al dente, reduce the cooking time by 1 ½ to 2 mins than the package suggests — unless the cooking time for al dente is indicated.
In addition to the quality of the ingredients in a pasta dish, the portion size is important. In the U.S., portion sizes are often very large. In Italy, the main dish portion sizes are more reasonable and are served with light, fresh ingredients, not drowned in commercially processed sauces.
In Italian cuisine, it is common to serve a small portion of pasta between the first and main course. Think of it like a side dish but served before the main dish. This is known as primi piatti, or "first dish."
Serving meals in courses offers several benefits. This approach encourages slower, more mindful eating, which can help with portion control and prevent overeating. By pacing the meal and savoring each course, you're more likely to notice when you're just satisfied, rather than eating until you're uncomfortably full. Additionally, it takes about 20 minutes for the stomach to signal fullness to the brain, so slowing down gives your body time to register satiety — meaning you'll enjoy your food more!
There is no difficulty in finding dried pasta at your local grocery. Still, it's worth shopping online for quality, selection, and good prices. At online stores, you will find a wider variety of pasta in unique shapes and made in Italy by third- and fourth-generation family-owned businesses that pay attention to the details that distinguish quality pasta from average.
I am always excited about the many types of pasta available online. Here are a just few online stores and brands as we explore the best from Italy.
Supermarket Italy and Yummy Bazaar are online stores that offer a lot of variety at good prices.
When you find brands such as Pasta Di Martino, Pasta dei Campi, and La Campofione, you can read about the company to learn more about production and quality. Once you have your favorites, ordering is simple.
Ordering online is a quick and convenient way to stock your pantry, and since dried pasta can be stored long-term, you can order every few months, along with other quality staples you find. Shopping online for unique and quality ingredients is fast and fun!
A third-generation family company, Pasta di Martino has the IGP certification and commits to making its pasta with the best 100 percent Italian durum wheat semolina, non-GMO flour. Martino pasta is favored by restaurants and Michelin-starred chefs, with more than 120 shapes of pasta.
This pasta is also IGP-certified, and its motto, Our wheat, our gold, speaks to the high standards they adhere to.
"After years of industrial pasta, we seem to have forgotten that true pasta is not a heavy dish. It is enjoyable but also a nutritious food that is absorbed slowly. Our pasta is light, easy to digest, and has excellent nutrition with a scientifically guaranteed low glycemic index." Pasta dei Campi
La Campofilone prides itself on controlling the production of every ingredient to ensure their quality, including the eggs. Its egg pasta contains 10 eggs per kilo of flour, with no other ingredients used in its IGP-certified pasta.
"They [the hens] grow up in units of 800 hens, living on the ground in a ventilated and dry place because they are sentient beings, not just egg machines. In keeping with the life cycles, we feed them with cereals from our chain to get the very high-quality eggs that are used in making La Campofilone egg pasta. Their feed is designed to be balanced to their nutritional needs: Noble cereals such as maize and barley for intense and fragrant yellows. These clean vegetable fats condense fat and minerals, giving the calcium needed for a healthy shell. Campofilone pasta is an intense and delicate yellow color, like our amazing eggs."
In addition to producing its own eggs, La Campofilone uses old-world methods of pasta production.
"It's [pasta dough is] made on marble tables, not wood as many believe, to keep the dough at a cool temperature. So, the first rule is always to have cool working temperatures and long processing times. Although this is expensive, it ensures a total quality product. The ladies let the dough rest for at least half an hour, so we made a double dough mixer to rest the dough before it was extracted through bronze dies. Once sliced and cut, the pasta was left to dry on paper sheets in a dry place. So we dry the dough in a dry, warm place but never above 36 degrees [Celsius]. Over time, a modern production method has emerged that perfectly respects this tradition."
You can find many excellent brands of pasta to choose from once you know what to look for and you start exploring. Then, once you have identified your preferred brands, select different sizes and shapes of pasta to try.
The size and shape of pasta you select depends on your personal preference, but also consider that certain types of pasta are best suited for certain sauces.
For example, thin pasta, such as spaghetti, capellini, or angel hair, pairs well with thin sauces. The slender shape of the pasta allows the delicate sauce to evenly coat each strand, ensuring a harmonious blend of flavors.
In contrast, thicker noodles such as pappardelle or fettuccine are broad and flat, perfect for thick sauces.
There are classic sauce and pasta pairings, but don't be afraid to explore. For example, serve conchigliette when you are in the mood for a delicate dish and small bites.
Try tagliatelle when you feel like something heartier and more comforting.
Discover pasta with twists and curves that hold any sauce.
The concave shape of orecchiette cradles the butter and sage in burro e salvia pasta.
Small, delicate orzo cooks quickly, so it's quick to prepare, and you can make something like a cold pasta salad for lunch.
Or farfalle, just because it is beautiful.
Small tubular ditalini pasta is perfect for soups like Pasta e Fagioli.
And penne pasta goes with anything.
When you need a quick last-minute dinner, break the "pasta rules" and work with what you have on hand. Carbonara served with spaghetti or even penne pasta is just as divine as tagliatelle. Carbonara is a recipe worth knowing as it is a kids' favorite and so simple to make. It's an excellent family-friendly quick dinner go-to and can be made with whatever type of pasta you have.
Once you explore several shapes and sizes of pasta, you will determine what you like best. You may find you like smaller shapes because it's easier to take small bites and eat slower.
Serving a variety of pasta shapes and sizes with the same sauces can make an "old" dish feel like something new — and it's exciting for kids. It's just pasta, so have fun and mix it up!
If you have shied away from pasta in the past, do you see pasta in a new light now? How pasta is made and cooked, how you serve it, and what you put on it matters. Pasta dishes found in restaurants don't always represent the art of Italian pasta. An excellent example of this is fettuccine Alfredo.
The original Italian recipe from Rome is just Parmesan cheese and butter. This authentic version is more flavorful and lighter than those typically found in U.S. restaurants. Many restaurant versions are made with cream or, a commercially made processed sauce — making them too heavy.
When we examine how wheat is grown, how flour is processed, and the pasta dishes served in some restaurants, it's understandable why one might shy away from pasta, but it's not the pasta's fault — it's how it was made.
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