Pasta is usually made from a dough of wheat flour mixed with water or eggs. It’s shaped into sheets or various forms, then cooked by boiling or baking. It’s considered unhealthy food due to processed flour. However, don’t worry too much about eating pasta! Carbohydrates, like pasta, are often criticised in weight loss and diet discussions.
But StudyFinds’ dietitian Shyla Cadogan has said that pasta itself isn’t necessarily unhealthy- it’s more about how you eat it. The recommended serving size for pasta is about 2 ounces of uncooked pasta, which cooks up to around 1 cup of cooked pasta, according to Barilla, the biggest pasta maker in the world.
A typical serving has approximately 200 calories, 40 grams of carbohydrates, 6 grams of protein, and 1 to 2 grams of fibre.
Because pasta is mostly made of carbs, many people see it as “empty calories,” according to Cadogan. However, carbs are the body’s main source of energy, so pasta provides nutrition.
Whole-grain pasta, in particular, has more fibre and protein. These can help you feel full for longer and reduce the chances of overeating.
Things get complicated when it comes to how pasta is prepared. Adding sauces, butter, cream, meats, and/or cheeses can increase the calories and make the dish lack a balance of beneficial nutrients.
People often eat pasta as their main dish rather than as a side, so they’re likely to eat more than the recommended serving size, according to Cadogan. “Virtually any food eaten in excess or as part of an overall unbalanced diet can become unhealthy fairly quickly,” she said. “It comes down to balancing your plate,” she added.
It’s often recommended to have a variety of colours on your dinner plate, and the same goes for a pasta dish. For instance, Cadogan suggests making a pasta dish with marinara sauce and vegetables for added fibre and a protein source. Another way to balance your pasta dish is to have it as a small part of your whole meal, like a side dish.
These days, there are many alternatives to traditional wheat pasta that are higher in fibre and protein. Some examples include chickpea pasta, protein pasta, edamame pasta, and black bean pasta.
Just because low-carb diets are popular for weight loss doesn’t mean you have to leave pasta out of family dinners. “Pasta isn’t inherently unhealthy. It doesn’t deserve all of the disrespect,” Cadogan wrote.
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