Randy Chandler
Spaghetti with meat sauce is a well-known comfort food, but it has a reputation for being high in calories and carbs. However, there are ways to make this dish healthier without sacrificing taste. The number of carbs in a serving of spaghetti with meat sauce depends on the ingredients used and the serving size. For example, one cup of spaghetti with meat sauce contains approximately 12.6g of net carbs, while a big bowl can contain up to 90g of carbs. To reduce the carb count, one can opt for whole-wheat pasta, which has higher levels of fibre, and make a homemade red sauce with fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt.
Characteristics and Values Table for Meat Cheese Spaghetti Sauce
| Characteristics | Values |
|---|---|
| Total Carbohydrates | 16.4g (per cup) |
| Net Carbohydrates | 12.6g (per cup) |
| Calories | 266 (per cup) |
| Protein | 17.1g (per cup) |
| Fat | 15.8g (per cup) |
| Saturated Fats | 6g (per serving) |
| Cholesterol | 50mg (per serving) |
| Total Carbohydrates (per serving) | 90g |
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What You'll Learn
A cup of spaghetti meat sauce contains 16.4g of carbs
Additionally, making your own red sauce at home will reduce the sodium and sugar content compared to store-bought options. A simple recipe for a fresh red sauce involves mixing fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt. Cooking the garlic in a pan with olive oil, adding chopped tomatoes and salt, and then tossing in basil and herbs will create a delicious and healthy sauce.
The pasta in spaghetti with meat sauce is a good source of carbohydrates, which are important for meeting energy needs, maintaining body weight, and muscle recovery, according to the American College of Sports Medicine. Consuming this dish before or after a workout can be beneficial for gaining muscle and restoring energy.
Furthermore, the tomatoes in the sauce contain lycopene, an antioxidant that has been linked to potential health benefits, such as protection against certain cancers, according to Berkeley Wellness. Eating spaghetti with meat sauce in moderation and as part of a balanced Mediterranean diet can be included in a healthy meal plan.
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Cheese adds carbs to a meal
A big bowl of spaghetti with meat sauce, topped with cheese, is a well-known high-calorie comfort food. While spaghetti and meat sauce can be a tasty treat, it's important to be aware of the nutritional content, especially if you're watching your carb intake.
The carb count in a spaghetti meal can vary depending on the specific ingredients and serving size. For example, a plate of spaghetti with meat sauce can contain up to 90 grams of carbs. However, if you opt for whole-wheat pasta instead of white pasta, you can increase the fiber content and reduce the overall carb intake.
Now, let's talk about the role of cheese. Cheese is a dairy product that can add significant flavour and texture to a meal, but it also contributes extra calories and, yes, carbohydrates. While the exact amount of carbs in cheese varies depending on the type of cheese, we can take a common variety like cheddar as an example. On average, one ounce of cheddar cheese contains about 1 gram of carbohydrates.
So, when you sprinkle cheese on top of your spaghetti with meat sauce, you're not just adding protein and calcium, you're also bumping up the carb count. Let's say you add a generous amount of shredded cheddar to your spaghetti, around half a cup, which is roughly equivalent to 2 ounces. That alone contributes an additional 2 grams of carbohydrates to your meal.
While this may not seem like a significant amount, it's important to consider if you're on a low-carb diet or monitoring your carb intake for health reasons. The carbs in cheese, combined with the carbs in the pasta and sauce, can add up quickly. Therefore, it's essential to be mindful of portion sizes and the overall nutritional content of your meal, especially if you're aiming for a specific dietary goal.
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Fresh tomato sauce is healthier than store-bought
A plate of spaghetti with meat sauce can contain 670 calories, including 20 grams of fat, 90 grams of carbs, and 32 grams of protein. While spaghetti and meat sauce are delicious, the fat and carbs in this dish can often overwhelm its healthy aspects.
However, there are a few health benefits to spaghetti and meat sauce. For one, fresh red or marinara sauce is made from tomatoes, which contain lycopene. Lycopene has antioxidant properties and has been linked to potential health benefits, like potentially protecting against certain cancers.
When it comes to the sauce, fresh tomato sauce is definitely healthier than store-bought options. Store-bought tomato sauces often contain added sugar, excess salt, less-optimal oils, preservatives, and synthetic ingredients. Sugar is added to boost flavor, but it provides empty calories and can cause inflammation. The daily recommended intake of sodium is 2,300 milligrams, and most major tomato sauce brands contain at least 500 milligrams in a half-cup serving. Sodium should be consumed in moderation due to its ability to cause water retention, inflammation, and increased blood pressure.
On the other hand, making your own tomato sauce at home allows you to control the ingredients and ensure they are healthy and recognizable. A simple, fresh red sauce recipe might include fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and a pinch of salt. You can also experiment with other vegetables like carrots, beets, and eggplants to create nutritious and tasty alternatives to traditional tomato sauce.
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Whole-wheat pasta has more fibre
A plate of spaghetti with meat sauce can contain 670 calories, including 20 grams of fat, 90 grams of carbs, and 32 grams of protein. While it's a delicious comfort food, the fat and carbs in spaghetti with meat sauce can often overwhelm the healthy aspects of this dish.
However, there are ways to make this meal healthier. For instance, instead of using white pasta, opt for whole-wheat pasta, as it has higher levels of fibre. Whole-wheat pasta is made from unrefined wheat flour and contains several nutrients, including iron, magnesium, and zinc. A 2-ounce serving of whole-wheat pasta contains 180 calories, 39 grams of carbs, 8 grams of protein, and 7 grams of fibre. In comparison, a 2-ounce serving of white pasta contains 200 calories, 43 grams of carbs, 7 grams of protein, and only 3 grams of fibre.
Consuming whole grains, such as whole-wheat pasta, provides several health benefits. Whole grains are a great source of vitamins and minerals, supporting your immune system, relieving inflammation, and promoting bone health. They also help your body process calories more efficiently. Additionally, studies have shown that consuming an appropriate amount of whole grains daily can lower your risk for cardiovascular disease by 20 to 30%.
Whole-wheat pasta is also beneficial for weight management when paired with a lower-fat and cholesterol-reduced diet. While studies on cancer prevention have had mixed results, some research suggests that adequate whole grain intake can reduce the likelihood of developing certain types of cancer, such as colorectal cancer.
In summary, whole-wheat pasta is a nutritious alternative to white pasta, offering higher fibre content and additional health benefits associated with whole grains. By making simple substitutions like this, you can enjoy your favourite spaghetti dish while incorporating more fibre and nutrients into your diet.
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Lycopene in tomatoes has antioxidant properties
A cup of spaghetti with meat sauce contains 16.4g of carbs, while a big bowl can contain up to 90g. The sauce itself is often made with tomatoes, which contain lycopene, a plant nutrient responsible for their red colour. Lycopene is a powerful antioxidant that can help protect the body from damage caused by compounds known as free radicals.
Free radicals can cause oxidative stress in the body, which has been linked to chronic diseases such as cancer, diabetes, heart disease, and Alzheimer's. Lycopene's antioxidant properties can help keep free radical levels in balance, potentially reducing the risk of these diseases. In addition, lycopene may also help improve cholesterol levels and protect against the damaging effects of the sun.
Several studies have indicated the health benefits of lycopene. For example, a study on patients with prostate cancer showed that tomato extract supplementation lowered prostate-specific antigen levels. Another study found that lycopene supplementation reduced the intensity of skin redness following UV exposure by 40-50%.
Furthermore, lycopene may also have protective effects on the brain and bones. Test-tube and animal studies suggest that lycopene may help prevent seizures and memory loss associated with age-related diseases like Alzheimer's. It may also slow down bone cell death, reinforce bone architecture, and contribute to stronger bones.
While the health benefits of lycopene are promising, more clinical trials and human studies are needed to confirm these findings fully.
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Frequently asked questions
There are approximately 90 grams of carbs in a big bowl of spaghetti with meat sauce and cheese.
To reduce the number of carbs in your spaghetti, you can replace white pasta with whole-wheat pasta, which has higher levels of fiber and protein.
Yes, consuming carbs like pasta before or after a workout can help meet energy needs, maintain body weight, and aid in muscle recovery and repair.
Yes, you can make your own red sauce at home using fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt, instead of using store-bought options that may contain higher levels of sodium or sugar.
