As a guide, about g is a good-sized portion — about two large handfuls. Creamy or cheese-based sauces can add significantly to the fat, salt and calorie content of the dish, so these should be eaten as an occasional treat rather than as an everyday option.
Wholewheat pasta is by far the best pasta option, thanks to its high fibre content — this will help to fill you up for longer, support digestive health and lower the risk of heart disease, stroke and type 2 diabetes. You can simply swap white pasta for wholewheat pasta in any recipe. Fresh pasta is lower in calories than dried, but also lower in fibre.
You may also see different coloured pastas on the shelves such as red, green or purple. These have usually just had different vegetable powders added to them such as tomato, spinach or beetroot to give colour rather than any additional health benefits. Pasta does contain gluten, so look for varieties such as brown rice, chickpea, green pea or buckwheat pasta for a gluten-free alternative.
Browse our healthy pasta recipe collection for inspiration. Is peanut butter healthy? Is porridge healthy? Is halloumi healthy? According to the authors, the findings indicate that pasta consumption in the context of other healthy dietary patterns is a-OK, and may even be beneficial for those looking to lose weight. In moderation, yes. Brown recommends having white carbs just one to two times per week, and eating mostly complex or nutrient-dense carbs like quinoa , sweet potatoes, brown rice, beans, and lentils instead.
Then, try not to sop up the sauce with bread. But hey, you can still eat pasta, just in a smarter way, and that's the good part, right? Is Pasta Really Unhealthy for You? Here's the Surprising Truth. The carb-rich food is often shunned by those looking to lose weight—but is it really that bad for your diet?
However, other studies have found mixed results regarding the benefits of whole-grain pasta. A study including 16 participants found that there was no difference in blood sugar levels after eating refined pasta or whole-grain pasta 2.
Still, many studies have found that eating lots of refined carbs may have negative health effects. For example, a study including , people found that high carb intake, especially from refined grains, was linked to an increased risk of heart disease 3. Another study of 2, people also found that higher refined grain consumption was associated with increased waist circumference, blood pressure, blood sugar, bad LDL cholesterol, blood triglycerides and insulin resistance 4.
It should also be noted that the glycemic index of pasta is in the low to medium range, which is lower than that of many other processed foods 5.
Whole-grain pasta is typically high in fiber, manganese, selenium, copper and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins.
Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta. Fiber moves through the gastrointestinal tract undigested and helps promote fullness. For this reason, whole-grain pasta may be more effective than refined pasta in reducing appetite and cravings.
For comparison, here are the nutrients found in one cup of cooked, whole-wheat spaghetti versus one cup of cooked spaghetti that has been refined and enriched 6 , 7 :.
Pasta is high in carbs, with a one-cup serving of cooked spaghetti containing between 37—43 grams, depending on whether it is refined or whole-grain 6 , 7. Carbs are broken down quickly into glucose in the bloodstream, which results in a sharp rise in blood sugar. Refined pasta, in particular, is higher in carbs and lower in fiber than whole-grain pasta. Additionally, simple carbs like refined pasta are digested very quickly, leading to increased hunger and a higher risk of overeating 8.
For this reason, those who have diabetes are advised to keep carb intake in moderation and eat plenty of fiber. Making these changes slows the absorption of sugar in the bloodstream and helps maintain steady blood sugar levels. Further research is needed to determine how much of a role carb intake may have on these conditions versus other factors.
While there are special gluten-free pasta varieties available, traditional pasta contains gluten. Gluten is a type of protein found in wheat, barley and rye. For most people, gluten is well-tolerated and does not cause any problems. However, for those who have celiac disease, eating foods with gluten can trigger an immune response and cause damage to the cells of the small intestine Some people may also be sensitive to gluten and may experience digestive issues as a result of eating gluten-containing foods These individuals should avoid eating pasta made from wheat to prevent negative symptoms.
Instead, opt for gluten-free whole grains like brown rice or quinoa. Jones says it's important to avoid the al dente slightly undercooked texture because the pasta's folate content— a nutrient aiding in good metabolism and digestion — won't be present in your final plate.
While some may link pasta with a "bad carb," it's not at all unhealthy if consumed in RD-recommended ways. Jones concludes that restricting pasta from your diet, especially if it's one of your favorite meals, can lead to increased cravings and a higher chance of overeating the next time you cave in.
This can lead to dangerous binge eating cycles, too, so she recommends enjoying a homemade dish of semolina pasta with marinara sauce every once in a while — just like your grandmother may have made. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. A leading-edge research firm focused on digital transformation.
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