Redefining pasta: Healthy approaches to enjoying this staple food

Experts say there’s no reason to cut pasta out of your diet. This product is readily accessible and affordable, and it can be an excellent base for other food items, especially vegetables and healthy fats. Nonetheless, the portion size and type of pasta are significant factors.

“Pasta is definitely demonized and it shouldn't be,” says Caroline Susie, a registered dietitian and spokesperson for the American Academy of Nutrition and Dietetics, in a conversation with today.com.

Pasta supplies certain nutrients, including carbohydrates, a primary energy source, fibre, protein, vitamins, and minerals. Most pasta found in stores is refined, meaning it's made from grains with removed parts of the wheat kernel. Dietitians recommend choosing whole-grain pasta, such as those made from durum wheat.

These products are made from flour, including the entire wheat grain, offering more nutrients than refined pasta. It’s a source of fibre, vitamins, and minerals. Dietitian Caroline Susie notes a serving of whole grain spaghetti has about 6 grams (roughly 0.2 ounces) of fibre, in contrast to 2.5 grams (about 0.09 ounces) found in refined pasta. Additionally, whole grain pasta is packed with a significant amount of manganese—a mineral vital for the health of our bones, connective tissue, and blood circulation.

The dietitian emphasizes that there’s no need to eliminate pasta (as long as health permits). However, portion size matters. Observing the plates of individuals in countries with a solid pasta-eating tradition, we notice pasta is often a side dish. In these nations, pasta accompanies fish, vegetables, olive oil, seeds, or nuts.

Dietitian Caroline Susie states that consuming a substantial amount of pasta (even daily) is entirely acceptable. Still, it is crucial to ensure that "it isn’t the star of the show" but rather just an addition. Adjusting the proportions so that vegetables, lean protein, and legumes take precedence in the dish is advisable. This approach allows for enjoying a sizable portion (while still practicing moderation!), with the focus placed on meal components that are richer in nutrients.