Pasta, a beloved dish worldwide, often faces mixed opinions in the realm of healthy eating. Whether it’s a comforting bowl of spaghetti bolognese or a guilty indulgence, pasta can fit into a healthy eating plan depending on the type chosen, preparation method, and what it’s paired with. Nutritionist Clarissa Lenherr offers expert advice on making pasta a nourishing part of your diet.
What is Pasta?
Pasta is a type of noodle made from durum wheat, commonly available in various shapes and either fresh or dried. While fresh pasta is often made with ’00’ flour, eggs, and water, dried pasta consists of semolina, water, and sometimes additional ingredients. While dyed pastas may look appealing, they don’t offer extra nutritional benefits.
Is Pasta Healthy?
Pasta is an energy-dense food, rich in carbohydrates which are the body’s primary energy source. Despite not being considered a health food, it can be part of a balanced diet. The healthiness of pasta largely depends on the variety and what it’s served with. White pasta, high in refined carbs, can cause rapid spikes in blood sugar, potentially leading to hunger soon after eating. On the other hand, pairing pasta with nutrient-dense ingredients, such as vegetables and lean proteins, can make it healthier.
Does Cooking and Cooling Pasta Make It Healthier?
Lenherr explains that cooking and cooling pasta increases its resistant starch content, which is beneficial for digestion and gut health. This process helps lower the impact of pasta on blood sugar levels and makes it a smarter choice for sustained energy.
Is Wholegrain Pasta Healthier than White Pasta?
Wholegrain pasta contains more fiber, vitamins, and minerals than refined pasta. Though wholegrain pasta isn’t quite as nutrient-dense as other whole grains like oats, it’s a healthier option, especially for regulating blood sugar and supporting digestive health. With more fiber than white pasta, wholegrain varieties are beneficial in meeting the recommended daily intake of 30g of fiber.
Is Lentil Pasta Healthy?
Lentil, chickpea, and pea-based pasta provide more protein and fiber compared to traditional pasta. These varieties are gluten-free, making them suitable for those with gluten sensitivities, while offering the added benefit of higher protein content, supporting longer-lasting energy and satiety.
The Bottom Line
Pasta itself isn’t inherently “bad.” It’s often demonized due to the misconception that it leads to rapid weight gain. In reality, consuming carbs like pasta can cause temporary water retention as glycogen, the stored form of glucose, binds to water. So while pasta may cause a temporary feeling of bloating, it doesn’t usually contribute to actual fat gain.
When eaten in balance, pasta can be part of a healthy, nourishing diet. The key is how it’s prepared and what it’s paired with—focusing on a variety of whole foods like vegetables, lean proteins, and healthy fats.
Healthy Pasta Ideas
Lenherr offers these tips for healthy pasta meals:
Wholewheat Pasta Salad: Combine wholewheat pasta with chopped cucumber, tomatoes, capers, sun-dried tomatoes, rocket, and olive oil.
Lentil or Pea Pasta Bolognese: A veggie-packed or lean protein bolognese sauce can be a satisfying and nutritious addition.
Avocado Sauce Pasta: Blend avocado, fresh basil, garlic, lemon juice, and olive oil for a creamy sauce with spelt pasta and grilled chicken or tofu.
In conclusion, pasta, when enjoyed in moderation and paired with nutritious ingredients, can absolutely be part of a healthy eating plan.
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