The Health Benefits of Pasta: Debunking the Myth that it’s Fattening
Pasta has long been a staple in many households. It’s quick to cook, convenient to keep in the pantry, and a go-to solution for those times when you’re not sure what to make for dinner. However, due to its high carbohydrate content, some people believe that pasta is bad for their weight and overall health. But is this really true? According to experts, pasta has been unfairly labeled as a fattening food, and it’s time to debunk this myth.
Erin Morse, the chief clinical dietitian at UCLA Health Center, asserts that “Pasta isn’t deserving of its rep as a fattening food.” In fact, carbohydrates in general are not as detrimental to our health as we may think. A 2018 study published in the Lancet projected that individuals who obtained half of their calories from carbohydrates would live four years longer than those on a low-carb diet and one year longer than those on a high-carb diet.
Regular pasta is made from refined flour, which lacks the fiber-rich outer layers. However, the flour used in pasta, known as semolina, is derived from durum wheat, which is higher in protein compared to other varieties. Dolores Woods, a registered dietitian at UTHealth Houston School of Public Health, explains that many pastas on the market are also enriched with iron and B vitamins. A cup of cooked pasta contains 8 grams of protein, 2.5 grams of fiber, and provides 26 percent of the daily value for folate and 10 percent for iron, all for just 220 calories.
One of the key differences between pasta and other refined carbs lies in the starches and protein found in durum wheat. These components are bound together, making it take longer for the body to digest pasta. Mengxi Du, a postdoctoral researcher at the Harvard T.H. Chan School of Public Health, states that pasta can help you feel fuller compared to white rice or white bread. Additionally, pasta has a lower glycemic index (GI), which measures how quickly a food raises blood sugar levels, compared to other refined carbs. This steadier blood sugar level has benefits for weight management and overall health.
Several studies have highlighted the positive effects of pasta on health. A 2016 study published in the journal Nutrition & Diabetes found that individuals who incorporated pasta into a Mediterranean diet had lower body mass indexes and smaller waistlines compared to those who followed the same diet but did not consume pasta. Furthermore, a large 2021 study published in BMJ Nutrition, Prevention & Healthy discovered that women between the ages of 50 and 79 who consumed pasta three to four times a week were 16 percent less likely to have a stroke and 9 percent less likely to develop heart disease compared to those who ate it less frequently.
It’s important to note that the BMJ study was partially funded by the pasta industry, indicating the need for further research. However, it is clear that pasta can be part of a healthy diet and is a better alternative to fried potatoes and white bread. Erin Morse suggests that swapping these unhealthy options for pasta can benefit your health. Additionally, pasta is often paired with nutritious foods such as olive oil and vegetables, further enhancing its health benefits.
To ensure that pasta remains a healthy choice, here are some tips to keep in mind:
1. Measure portions: A serving of pasta is 2 ounces dry or approximately 1 cup cooked. It’s wise to measure it accurately to control portion sizes.
2. Don’t overcook: Overcooking breaks the bonds between the protein and starch in pasta. Opt for firm noodles, known as al dente, to maintain a low glycemic index and promote a feeling of fullness.
3. Add veggies: Incorporating vegetables into your pasta dish increases its fiber and nutrient content. Blend steamed carrots, broccoli, bell peppers, or leafy greens into your red sauce. Alternatively, try asparagus, peas, zucchini, peppers, mushrooms, and a drizzle of olive oil. You can also replace half of the pasta with “noodles” made from fresh squash or another vegetable.
4. Include filling protein: To make a serving of pasta more satisfying, add cooked lean meat, poultry, fish, beans, or tofu.
5. Choose a low-sodium sauce: Tomato sauce is considered a serving of vegetables in your diet. However, many jarred sauces are high in sodium. Look for low-sodium options to limit your intake. Consumer Reports recommends the Silver Palate Low Sodium Marinara and Victoria Low Sodium Marinara sauces, which have only around 5 percent of the daily sodium limit.
In conclusion, pasta has been unfairly stigmatized as a fattening food. The truth is that it can be part of a healthy diet when consumed in moderation and paired with nutritious ingredients. With its protein content, fiber, and
