Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Carpe DM Pasta, the wheat-based pasta alternative that promises 55% less net carbs and a whopping 24 grams of fiber per serving. With modified wheat starch as the fiber source and backing from General Mills, this pasta raises intriguing questions. Could those 24 grams of fiber, still trigger unexpected blood sugar responses? What about wheat sensitivity concerns, even with European-style semolina? And are you missing crucial micronutrients when your fiber comes from grains instead of vegetables? Jenn breaks down whether this high-fiber alternative is truly a win for your health goals or just another processed food in disguise. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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[00:00:27] I'm assuming that's how you say it, because Carpe dm, but it's a B instead of a P. So first of all, shout out to Hillary h. Hillary submitted this one in a DM on Instagram, and I'll read her message, but please know, by the way, if you have an idea for an episode or nutrition nugget, if you have a question, send it in.

[00:01:05] The 24 grams of fiber was a good reminder to not overeat too much pasta. Well, Hillary, first of all, thank you. It makes my day to hear that you love the show, and I love when you submit your ideas, and I think your instincts are spot on. It's a must to see how you feel when you're eating 24 grabs of fiber from noodles at a single meal, right?

[00:01:57] Welcome back to the pasta you [00:02:00] love. So they have lots of different shapes, and then they compare it to, like I said, this leading pasta brand in air quotes, and they compare it in terms of net carbs, fiber, and calories, which we'll look at all of that more in a minute. I frankly have no idea. What leading pasta brand they're comparing it to.

[00:02:42] So I appreciate next they sort of just get right into the FAQ. And I appreciate that. It's like not a ton of fluff and they're just into it. So they say Carpe diem is a hundred percent wheat-based pasta, which is why our taste and texture are so spot on. [00:03:00] Okay? So if you are wheat or gluten challenged, this is a deal breaker, right?

[00:03:36] Like if you're listening and you think I'm nuts, hang on. So like you can buy flour from Italy on Amazon. One of my colleagues does it. She buys this flour from Italy. Her kids are obsessed with the pizza and the pasta that she makes from it, and it doesn't impact her gluten sensitivity. The same way grains grown here in the US do, and we [00:04:00] see this all the time.

[00:04:24] The founder, Katie, she has this great video. I give them a lot of credit. I like the video. She kind of talked about what it was, and then she has this quote where basically she's saying like, people she knew and she, like everybody was limiting these like carb heavy foods and choosing. They felt like they were choosing between what's good for me and what I'm craving.

[00:05:04] I'm with you on that too. And then she says, zero compromise with fewer net carbs and calories. We help you stick to your goals. So yes and right. I think we wanna do our own analysis of what's the compromise. So for the most part, I'm on board with this. And then, like I said, they've a ton of shapes.

[00:05:47] So, where does this get us? Right? The fat, fiber and protein meet our trusty old rule of five when we're looking at a single processed food. And we also [00:06:00] know that there's more to consider here. So as Hillary mentioned, 24 grams of fiber all at once could be a lot for your system. So like Hillary did, and I'll say again, you wanna see how you feel.

[00:06:38] That's not quite what you're expecting from something with 24 grams of fiber. So it's just something to consider. And then on the protein front, it's about an ounce of protein, which means we. Definitely need to add more protein to the meal. We're definitely gonna need to add quality fat to this meal to build a balanced plate and help balance that blood [00:07:00] sugar response.

[00:07:19] The vital wheat gluten is their protein. They also mention that they use high quality European style semolina. Then they talk about using that as a tool for traditional pasta, flavor and texture versus what I was saying as like, and also as European style, not actually semolina from Europe. So there's a different amount of gluten in those grains, you know, and they're just grown differently.

[00:08:09] The thing that we do wanna consider is that serving size. So two ounces of penne is gonna look very different than two ounces of elbow noodles. So this is one where like I'm not big on measuring, but I think this is one where we just need to be able to understand it. Maybe eyeball it a couple times, especially if you're gonna use different shapes to just get a sense of like, how much is that?

[00:08:57] So I'm gonna say it. [00:09:00] And this connects to this week's episode plus our episode from early December, 2025, about, you know, the health tool no one's talking about, and that is nutrient diversity and a focus on micronutrients. And I think. This is fundamentally the challenge with grains being a primary source of fiber versus vegetables and fruit.

[00:09:46] It's inefficient fuel for the body and what we really need. Now, with all of that said, I think I would try Carm. I would have it on occasion. I don't know that I would make it a staple. Sophie Shepherd, our [00:10:00] featured guests for this week. Your thoughts? Anything you wanna add?

[00:10:06] This is so cool to be part of this. By the way, I would say that a big concern for me is the weed exposure, especially 'cause what you said, it's like, where's it coming from? There was some stuff that said like, I was looking while you were talking. Yeah. Like, uh, European strain. So I'd be curious like how people would feel eating wheat.

[00:10:45] And so that's because 90% of that's created in the gut, right? Where gluten and wheat can like kind of muck up the system. So I'd be just curious about like your. Someone listening, like if you do have a wheat sensitivity, like that's just a big question mark and it's kind of a question mark at this point [00:11:00] with everyone.

[00:11:14] Yeah, just basic for me that would be, this would cause like a lot of like inflammation and brain fog and depression and fatigue. So I probably wouldn't eat it. But if that aside, that's not for everybody. That's just like a good question to ask and I love your breakdown here of the fiber. Yes, there's fiber, but what's the source of the fiber?

[00:11:53] Obviously, like you're probably not just going to eat like dry pasta though, so you may wanna consider like maybe if you eat dairy, maybe [00:12:00] there's a cream sauce and there's some fat and protein in there, or maybe you add chicken or something that can balance out. The carbs so that it's a more complete plate.

[00:12:27] 'cause sometimes their sourcing isn't really what I would put in my body. So I'd wanna like really understand that first. That would be a big thought for me. But yeah, I mean, if I could eat wheat, I feel like this would be a great option and I would just add those things to the plate. And you know, if it worked for me, then that'd be great.

[00:12:45] Jenn Trepeck: Exactly. Yeah. Well, Hillary h thank you for submitting Carpe dm. I hope this was helpful. And as always, everybody, I'm Gen Trebeck, your host and health coach. Connect with me on Instagram or all social media. I'm at Gen Tre, [00:13:00] J-E-N-N-T-R-E-P-E-C-K. Website is a salad with a side of fries.com.

[00:13:20] You'll go to a salad with the side of fries.com/membership. This shows your support for this podcast, this community above all your health. On top of this week's episode and full video with behind the scenes content, your 24 7, ask Me Anything, you'll get this week's recipe for seared Scallops with Pomegranate and Meyer Lemon, and 10% off my.

[00:13:58] Always remember [00:14:00] you deserve it and you are worth it. Happy, healthy.