Pasta perceptions: A guide to healthy eating without any sacrifice

Experts say there’s no reason to cut pasta out of your diet. This readily available and inexpensive product can be a great vehicle for other food items, especially vegetables and healthy fats—however, the portion and type of pasta matter.

“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 provides certain nutrients, including carbohydrates—one of the main energy sources—as well as fibre, protein, vitamins, and minerals. Most pasta available in stores is refined pasta, which means it is made from grains that have had parts of the wheat kernel removed. Dietitians, however, recommend opting for whole-grain pasta, such as durum wheat.

These products are made from flour containing the entire wheat grain, which provides more nutrients than refined pasta. It’s a source of fibre, vitamins, and minerals. As dietitian Caroline Susie explains, a serving of whole grain spaghetti contains about 6 grams (approximately 0.2 oz) of fibre compared to 2.5 grams (about 0.09 oz) found in refined pasta. Whole grain pasta also includes a hefty dose of manganese – a mineral essential for our bones, connective tissue, and blood health.

The dietitian points out there’s no reason to give up pasta (as long as health allows). However, the portion size is essential. Looking at people's plates in countries where the tradition of eating pasta is rooted, we can see that pasta is merely an addition. In these countries, pasta is served with fish and vegetables, olive oil, seeds, or nuts.

Dietitian Caroline Susie indicates that eating a large amount of pasta (even daily) is fine, but it's vital to ensure that "it's not the star of the show," but rather "it's part of the show". It’s good to "play with" the proportions - so that vegetables, lean protein, and legumes dominate the bowl. In this way, you can still eat a more significant portion (while still moderating!), but the priority should be on meal components with a higher nutrient content.