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
Pasta can be a healthy and delicious addition to your diet when consumed in moderation and paired with whatever kind of nutritious accompaniments you're into. By opting for more whole grain varieties, incorporating lean proteins and plenty of vegetables, you can enjoy pasta as part of a balanced lifestyle.
Is pasta healthy or unhealthy? ›
It's Part of a Good Diet
Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish, and poultry. It's a good source of energy and can give you fiber, too, if it's made from whole grain. That can help with stomach problems and may help lower cholesterol.
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. ...
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.
Is eating pasta twice a day bad? ›
However, it is also high in calories and low in essential nutrients, such as protein and fiber. If you eat pasta twice a day and do not balance it with other nutrient-dense foods, you may consume too many calories and not get enough of the other nutrients your body needs.
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? ›
In conclusion, both pasta and rice can be healthy options when consumed in moderation and paired with nutrient-dense ingredients. However, if we were to compare the two, whole-grain pasta is generally considered a healthier option than white rice due to its higher fiber content and lower glycemic index.
Is pasta fattening or healthy? ›
Nevertheless, pasta can be part of a healthy diet, and it's better for you than fried potatoes and white bread, so swapping it in can benefit your health, Morse says. It's often paired with healthy foods, too, such as olive oil and vegetables.
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.
What happens to your body when you eat pasta everyday? ›
In one study published in Metabolism, habitually eating refined carbs, like refined pasta, is linked to an increase in blood pressure. Having high blood pressure can put your body at risk for developing conditions like heart disease.
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.
When should you eat pasta? ›
In fact, pasta is ideal at any time of day, even for breakfast, if that's what you're craving! It's best to go for thicker, richer sauces at lunchtime and lighter versions at dinnertime. How about a small portion of pasta with Star extra virgin olive oil, a teaspoonful of grated Parmesan and stir-fried vegetables?
Do Italians eat pasta every day? ›
Italians eat the most pasta worldwide – about 60 pounds of pasta per person per year. Most Italians eat pasta every day but they keep their portions in check. A portion in Italy is about a cup and the meal includes a small portion of meat and a large portion of vegetables and salad.
Is pasta junk food? ›
Is pasta unhealthy? 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.
Does pasta raise blood pressure? ›
Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.
What are the side effects of eating too much pasta? ›
Is pasta healthy or unhealthy? Refined white pasta is the most popular, however, eating too many refined carbs has been associated with an increased risk of a number of conditions. These include heart disease, stroke and type 2 diabetes.
Should you avoid pasta on a diet? ›
Yes, you can eat pasta and still stick to your weight loss goals and lose fat. The main consideration to keep in mind when making food choices while trying to lose weight is to remain in a calorie deficit. Very simply, if your body uses more calories than you consume, then you will lose weight.
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.
