Can you eat pasta on a healthy eating plan? A nutritionist explains
Pasta – it's a tricky subject. For some, a bowl of cheese-topped spaghetti bolognese is the ultimate comfort food with every right to its place on the meal plan. For others, it's a guilt-ridden sign that January's healthy eating initiative is veering wildly off-course.
Pasta's been trendy, demonised (remember spiralisers?) and everything in-between, making for a confusing landscape in which to make the best decision for your long-term nutrition plan.
With this in mind, we're diving head first into the world of pasta with a little expert help from Harley Street-based registered nutritionist, Clarissa Lenherr.
What is pasta?
Let's go back to basics, shall we? Pasta is a type of noodle made from durum wheat, originating from Italy. It can be made in a variety of shapes, ranging from tiny rice-like grains to long, thin strands and more unusual shapes like bows, twirls and shells.
Pasta can either be sold fresh or dried, and is most commonly available in refined or wholegrain varieties.
Dried pasta, which is the most commonly found and bought kind, is made from semolina (made from grinding durum wheat) and water. It's affordable and lasts for a long time at an ambient temperature.
Fresh pasta, which you can find in the chilled section of the supermarket, is made with superfine '00' flour, water and eggs. This type of pasta only lasts a day or two, so is best eaten soon after purchase (or, if you've made it, right away).
While most fresh and dried pastas have a golden yellow hue, you'll find some varieties have been dyed with vegetables powders to make green, pink or orange pastas. Don't be fooled – adding these veg-based powders provides no extra nutritional benefit.
Is pasta healthy?
Lenherr says that while pasta isn't often lauded as a health food, pasta can definitely be part of a healthy diet for most people.
'Pasta is a versatile and energy-rich food that provides a good source of carbohydrates, which are the body’s primary energy source,' she says.
'However, its health benefits can depend on the type of pasta and how it is prepared and served,' she explains.
Variations include wholegrain pasta, pasta made from lentils and peas and special gluten-free formulations.
Refined pasta, otherwise known as 'white' pasta, is high in carbohydrates. These carbs are broken down quickly in the bloodstream to glucose, which leads to a sharp rise in blood sugar levels. A rapid rise in glucose in the blood, followed by a sharp fall, can lead you to feel hungry again soon after eating.
In general, studies show that eating a diet high in refined carbs like pasta has been associated with an increased risk of heart disease, high blood pressure, increased blood sugar levels and likelihood of insulin resistance.
The health benefits and drawbacks of eating pasta can also depend on what you serve it with. A heavy cream and cheese-based sauce will contain more saturated fat than a tomato-based sauce, or a sauce made with vegetables like peas or kale.
Does cooking and cooling pasta make it healthier?
Cooking pasta and allowing it to cool before eating it changes the structure of pasta, transforming it into something called a 'resistant starch.'
This means that it becomes resistant to the enzymes that usually break down carbs and release glucose into the bloodstream, causing the sharp blood sugar surge. Resistant starches also contain fewer calories, which is why some people choose to consume pasta this way.
Lenherr says that this is a simple way to make eating pasta a little bit healthier. 'Cooling pasta increases its resistant starch content, which is great for supporting digestion and feeding your beneficial gut bacteria. Plus, this process can help reduce the impact of pasta on your blood sugar levels, making it a smarter choice for sustained energy,' she says.
Is wholegrain pasta healthier than white pasta?
Wholegrain pasta is made with the entire wheat kernel, not just the endosperm.
This means wholegrain pasta is higher in fibre and some vitamins and minerals than refined pasta. However, wholegrain pasta isn't on the same par as other wholegrain carbohydrates, like oats, brown rice or quinoa. This is because the wholegrain flour used to make this type of pasta has been pulverised, which diminishes the beneficial effects of the grains.
Lenherr says the main benefit of consuming wholegrain pasta is its higher fibre content. 'Wholegrain pasta is a healthier choice compared to refined white pasta as it contains more vitamins, minerals and fibre which can help to regulate your blood sugar levels, keep you full and support digestive health,' she explains.
'As an example,' says Lenherr, 'wholewheat pasta from Sainsbury's has 5.3 grams of fibre per 100 g compared to their white durum wheat pasta which is only 1.5 g per 100 g.'
If pasta is a staple food in your diet, making a simple swap to wholegrain could go a long way to achieving the NHS adult recommendation of 30 g of fibre per day.
Is lentil pasta healthy?
Other types of pasta on your average supermarket shelf can include quinoa, lentil or even pea-based pasta.
Made with protein-rich legumes or grains instead of wheat, these varieties are usually gluten-free, so may be better options for those with coeliac disease or gluten sensitivities.
These types of pasta are also a good choice for adding extra protein into your diet, says Lenherr.
'Pasta made from lentils, chickpeas, or peas, often have higher amounts of protein, making them ideal for sustained energy and satiety,' she says.
These types of pasta don't skimp on fibre either, explains Lenherr: 'Lentil, chickpea or pea pasta can also have good amounts of fibre, supporting digestive health.'
The bottom line
People tend to demonise pasta and label it 'unhealthy' because of the belief that eating it can make you gain weight fast, says Lenherr: 'In reality, this is often down to water weight rather than fat gain. When you eat carbs, your body stores them as glycogen, and for every gram of glycogen, it retains about three grams of water. This is completely normal and a sign that your body is efficiently storing energy.
'So, while you might feel a little heavier or bloated temporarily, it’s not usually actual weight gain. Understanding this can help shift the perspective on carbs – they’re not the enemy, and when eaten in balance, they can be part of a healthy, nourishing diet.'
Making pasta the focus of your meal might mean you're missing out on other nutrients, advises Lenherr: 'Meals focused heavily on refined carbs like white pasta can lack variety, meaning you might miss out on other nutrients from things like veggies, proteins, or healthy fats. It’s not so much that pasta itself is “bad” – it’s more about how it’s prepared and what it’s paired with.'
Healthy pasta ideas
According to Lenherr, there are plenty of healthy ways to enjoy pasta.
'Pasta is healthiest when paired with nutrient-dense toppings, such as vegetables, lean proteins like chicken, fish, or tofu, and one to two tablespoons of healthy fats like olive oil, cheese, nuts, or seeds,' she says.
Lenherr's personal recommendations include:
Pasta salads made with wholewheat pasta, chopped-up cucumber, tomatoes, capers, sun-dried tomatoes and rocket drizzled with olive oil and lemon juice
Pea or lentil-based pasta with a multi-vegetable (I add three types of mushrooms, chopped carrots, red peppers and peas) bolognese sauce – made with red meat or lentils
Avocado sauce pasta – I blend avocado, fresh basil, garlic, lemon juice, and olive oil into a creamy sauce, and toss it with spelt pasta and some grilled chicken or tofu
Read next:
Daily glass of milk may cut bowel cancer risk by a fifth, according to new research
These peanut butter and jelly overnight oats will keep you full until lunch
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