Wildgrainis the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.
There’s no denying how tasty a big bowl of pasta topped with your favorite sauce and freshly grated cheese is. Most of us love a delicious, comforting bowl of pasta, but do you know if pasta can be a healthy meal? In this article, we’ll explore the nutritional value of pasta, how to enhance its health benefits, and whether this favorite food fits into your diet.
Refined pasta, which is what most of us are familiar with, is not considered healthy or nutritious on its own. This is because refined pasta is high in carbohydrates, without offering much else in the way of nutrients. However, pasta can be made healthier if paired with more nutritionally dense foods, such as vegetables. Whole-grain pasta options are also healthy alternatives to traditional refined pasta.
It is possible to eat pasta daily and still be healthy. The key to eating pasta every day is to limit your portion size and supplement your pasta bowl with essential nutrients. The recommended portion size is two ounces of dry pasta or one cup of cooked pasta. To create a balanced and healthy pasta meal, try adding vegetables, chicken, or fish. By adding veggies or lean protein, you can have a nutritious meal while still getting your pasta fill!
What is the main nutrient in pasta? What nutrients are in pasta?
The main nutrient in refined pasta is carbohydrates, with one serving of cooked spaghetti containing around 43 grams of carbohydrates. Refined pasta also contains some fiber and protein, with a single serving containing 8 grams of protein and 3 grams of fiber. On the other hand, whole grain pasta options contain double the amount of fiber with 7 grams of fiber, and are also high in iron, magnesium, and zinc.
Is pasta good for gut health?
A diet high in refined carbohydrates is generally not good for your gut health, since being on a high-refined carbohydrate diet can reduce the presence of good bacteria in your gut. This can result in digestion issues. However, like with any food, enjoyed in moderation, refined pasta should not have much of an impact on your gut health. If you are worried about gut health, you can try whole grain pasta instead. Whole grains are good for your gut health and help to contribute to an overall healthy gut microbiome.
Can pasta be a healthy meal? How to make pasta healthy?
Pasta can be a healthy meal. Since pasta is not very nutritious on its own, it’s essential to add other foods to your pasta that are high in nutrients. You can ensure a healthy pasta meal by adding your favorite veggies to your dish and a lean protein, such as chicken, shrimp, or fish. You should also avoid adding high-salt and high-sugar sauces that are commonly found in grocery stores. At Wildgrain, we make sure our classic marinara sauce, which pairs perfectly with your chosen pasta, is made with the freshest ingredients; we also avoid adding any unnecessary sugar and salt.
Is pasta on a heart healthy diet?
Whole grain pasta is heart-healthy. Research has shown that consuming whole grains, including whole wheat pasta, can help to prevent heart disease. Even better, tomatoes are also considered to be heart-healthy. Tomatoes contain lycopene, an antioxidant that can also help to reduce the risk of heart disease, which means marinara sauce is an ideal topping for a heart-healthy pasta meal.
What pasta dish has the least carbs? What is the healthiest way to eat pasta?
Since traditional pasta is a high-carbohydrate food, pasta made from vegetables or beans offers the lowest carbohydrate option. Pasta dishes with the least amount of carbohydrates are pasta alternatives, such as pasta made from chickpeas, lentils, or hearts of palm. To still get the texture of pasta without the excess carbohydrates, you can also try spiralizing vegetables, spaghetti squash, or shirataki noodles, which are very low in carbohydrates. The healthiest way to eat pasta is to control the portion size of refined pasta, eat pasta made from whole grains, or pair your pasta dish with hearty vegetables, lean protein, and a healthy tomato sauce that is free of excess sugar and salt.
Where can I buy the best pasta online to cook at home?
At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for fresh pasta, breads, and pastries. Some of our popular items include cheese tortellini, fresh fettuccine, fresh tonnarelli, and classic marinara sauce. Learn more about Wildgrain and our artisanal baking and cooking methods.
About the Author
Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
FAQs
The Bottom Line. Pasta is a dietary staple around the world and it does contain some important nutrients. However, pasta is high in carbs. High-carb diets may raise blood sugar levels and have been associated with some negative effects on health.
Is pasta healthy or unhealthy? ›
Is pasta good or bad for you? Pasta is a convenient and filling meal, but some types of pasta provide empty carbs, meaning that they offer very little nutritional value alongside the calories. Pasta-based meals can be healthful with the right portion sizes and sauces or toppings.
How much pasta is healthy? ›
About 1 cup of cooked pasta—for most shapes, that's 2 ounces of dry pasta—mixed with vegetables can be a satisfying portion for many people. But even if you eat 2 whole cups of pasta, that's still only about 400 calories (plus 14 g of protein and vitamins and minerals). That's not too shabby for a 2-cup serving.
What are the 5 health benefits of pasta? ›
10 Surprising Health Benefits of Eating Pasta
- helps keep you regular.
- SUPPORTS HEALTHY WEIGHT MANAGEMENT. ...
- protein-packed for full body benefits. ...
- promotes digestive health. ...
- it's a vehicle for vegetables. ...
- there's no hidden sodium. ...
- low in calories & cholesterol. ...
- boosts your immune system. ...
That's right! A good bowl of spaghetti or risotto can be part of a weight-loss plan. In fact, as long as you don't overdo the portions, pasta may help you eat a higher-quality diet, according to results published in a 2020 meta-analysis in Frontiers in Nutrition.
Which pasta is healthiest? ›
Whole-Wheat Pasta
Also called whole-grain pasta, this type of pasta keeps the bran, endosperm, and germ of the grain together. It's filled with fiber, vitamins, and minerals. This helps you feel full longer and keeps your blood sugar from spiking. It also has a little over 8 grams of protein per cup cooked.
Is pasta more unhealthy than rice? ›
The main differences between refined (white) pasta and white rice are in the amount of calories, fiber, and protein in each. Pasta contains more calories, more fiber, and more protein than rice. However, many healthier varieties of pasta and rice are available that are more nutritious than their refined counterparts.
Is it OK if I eat pasta everyday? ›
It is possible to eat pasta daily and still be healthy. The key to eating pasta every day is to limit your portion size and supplement your pasta bowl with essential nutrients. The recommended portion size is two ounces of dry pasta or one cup of cooked pasta.
What is the healthiest way to eat pasta? ›
The healthiest way to eat pasta is cooked al dente. Pasta is inherently healthy, as carbohydrates are important energy sources for our whole body, especially our brain.
Is pizza healthier than pasta? ›
Neither pasta or pizza would be labeled as healthy, but can be included in a healthy lifestyle in limited amounts. Although the fat content in a slice of cheese pizza is higher than in a cup of cooked pasta, this does not mean that pizza is healthier than pasta.
Choosing whole grain bread, pasta and oats can increase your fiber intake and reduce your colon cancer risk.
Is pasta good for the brain? ›
According to the researchers, eating pasta was more effective than sports or music at “activating cognitive memory processes,” which is a fancy way of saying that it helped the participants remember or recall specific things (although the researchers have not elaborated on what those things were).
Is pasta or meat healthier? ›
The moral seems to be that plant proteins are far better than egg or red meat proteins (in terms of reducing mortality and cardiovascular disease). Plant proteins include those derived from bread, cereal and pasta (all of which derive their protein from flour, which comes from plants like wheat).
Is pasta healthy yes or no? ›
Both kids and adults who ate pasta also consumed more fiber, folate, iron, magnesium, and vitamin E when compared with people who didn't eat pasta. Additionally, eating pasta was associated with a lower body weight in women. High-quality pasta is made from durum wheat which has a high protein content.
Is pasta healthy or junk? ›
Pasta is high in carbs, which can be bad for you when consumed in large amounts. It also contains gluten, a type of protein that causes issues for those who are gluten-sensitive. On the other hand, pasta can provide some nutrients that are important to health.
How many times a week should I eat pasta? ›
If you love pasta, there's no reason to cut it out from your diet, the experts say. It can be a great way to pack in vegetables, healthy fats from nuts, olive oil and pasta sauces, Linsenmeyer says. "It's fine to include in a regular diet as often as every day. It really is."
Is pasta more unhealthy than bread? ›
Is bread or pasta more fattening? A single serving of refined pasta has approximately 70% more carbohydrates than a single slice of white bread. Neither bread nor pasta is more fattening than the other. Pasta and bread are both low in fat, each containing about 1 gram of fat.
Is there a healthy way to eat pasta? ›
Pasta can be healthy when it's paired with vegetables, protein, and healthy fats. The healthiest types of pasta include whole wheat pasta, as well as bean and vegetable based noodles. Serve a balanced portion of pasta (¼ of your plate) and go easy on the sauce and cheese.
