Chowing Down on Healthy Pasta Sauces
Top Healthy Pasta Sauces Available at Your Local Supermarket
Who doesn't love a hearty bowl of pasta? Not only is it quick to prepare on busy weeknights, but pasta can be transformed into a delicious meal with the right sauce. Pasta sauce plays a significant role in dictating the flavor, texture, and nutritional value of your final dish.
Conveniently, most pasta sauces you can imagine are available at your local grocery store. "Making your own pasta sauce allows you to control the ingredients, but store-bought varieties can be a time-saving option," says Alison Ellis, MSc., RD, registered dietitian and founder of The Toddler Kitchen in Victoria, BC.
However, the healthfulness of these pre-made options can vary greatly. Some are packed with vitamins and minerals from nutrient-dense ingredients, while others are loaded with added sugars, preservatives, unhealthy fats, and other unwanted additives.
Here's what makes a pasta sauce more or less healthy:
- Look for sauces with no added sugar, aiming for less than 400 milligrams of sodium, and under three grams of saturated fat per serving.
- Seek out options with simple, recognizable ingredients. Dani Dominguez, MS, RDN, registered dietitian and founder of SunBright Wellness suggests, "If I need a label decoder to understand the ingredients, that jar stays on the shelf."
- And remember, added sugars are notorious inflammatory agents that can contribute to chronic disease development, while most food additives lack long-term evidence about their health implications.
In terms of desirable ingredients, whole food ingredients are non-negotiable. "When it comes to pasta sauce, often the healthiest choices are the simplest. I look for clean ingredients like tomatoes, garlic, and herbs," shares Dominguez.
Check out these top-notch, nourishing, and scrumptious pasta sauce options for your next grocery run:
Marinara Sauce
A jar of marinara sauce in your pantry ensures you're always equipped for quick meals. Ellis explains, "A classic marinara sauce is always nice to have in the pantry." Due to its tomato base, marinara tends to be lower in saturated fat than cream-based sauces and provides beneficial nutrients like antioxidants such as lycopene and vitamin C. Brands like Rao's Homemade Marinara and Muir Glen are fantastic choices, meeting the health criteria while offering mouthwatering flavors.
Pesto Sauce
For an herbaceous pasta dish, pesto is the perfect pick. This sauce contains nourishing ingredients like olive oil, nuts, and fresh basil. Ellis notes, "A little goes a long way, and it's naturally rich in healthy fats." Look for vegan options like Gotham Greens Pesto to skip the cheese often found in traditional pesto.
Arrabiata Sauce
If you're a fan of spicy foods (like myself), arrabiata is a flavorful, wholesome option. Infused with crushed red pepper, this tomato-based sauce is not only delicious but also provides anti-inflammatory benefits from capsaicin. Cucina Antica makes an exceptional arrabiata sauce with low sodium levels.
Plant-Based Alfredo Sauce
Who doesn't love pasta with alfredo sauce? Unfortunately, the traditional preparation isn't exactly nutritious. However, plant-based alternatives like Nona Vegan and Primal Kitchen have hit the market, lowering saturated fat content and offering delicious flavor.
Veggie-Boosted Sauces
For parents seeking to sneak in more veggies for their kids, veggie-loaded pasta sauces are a godsend. Muir Glen Organic Garden Vegetable Pasta Sauce and Otamot Organic Essential Sauce are both tasty, nutrition-packed options.
Tomato Basil Sauce
Tomato basil sauce offers a slightly different flavor profile if you're looking for variety. This twist on marinara sauce features the slightly sweet and peppery flavor of basil for a refreshing touch. Cucina Antica and Primal Kitchen make delicious tomato basil sauces that are free of unwanted additives.
To find other healthy store-bought pasta sauce options, keep these guidelines in mind:
- Choose sauces with less than three grams of saturated fat.
- Opt for sauces with no added sugar.
- Strive for pasta sauces with as close to 400 milligrams of sodium per serving as possible. If an otherwise great choice has a little more sodium, use a smaller serving or stretch it with some heart-healthy olive oil.
- Avoid sauces with mystery ingredients like preservatives and additives.
- Opt for brands with nutrient-dense ingredients, such as veggies, herbs, olive oil, nuts, and seeds.
- Skip sauces with high amounts of saturated fat sources like butter, cheese, cream, half-and-half, and whole milk.
Embrace these tips and embark on a healthier pasta sauce adventure!
- Pasta sauces play a significant role in determining the flavor, texture, and nutritional value of a meal, and many options are available at local grocery stores.
- Making homemade pasta sauce allows for control over ingredients, but store-bought varieties can be time-saving options.
- However, the healthfulness of pre-made sauces can vary greatly, with some being packed with nutrient-dense ingredients while others are loaded with added sugars, preservatives, and unwanted additives.
- A healthier pasta sauce would ideally have no added sugar, less than 400 milligrams of sodium, and under three grams of saturated fat per serving.
- Simple, recognizable ingredients are desirable in pasta sauces, with whole food ingredients like tomatoes, garlic, and herbs being non-negotiable.
- Varieties like marinara sauce, pesto sauce, arrabiata sauce, plant-based alfredo sauce, veggie-boosted sauces, and tomato basil sauce are nourishing and scrumptious options for grocery runs, following health guidelines such as less saturated fat, no added sugar, and avoiding mystery ingredients.
- To find other healthy store-bought pasta sauce options, choose those with less than three grams of saturated fat, no added sugar, as close to 400 milligrams of sodium per serving as possible, and opt for brands with nutrient-dense ingredients like veggies, herbs, olive oil, nuts, and seeds.
