Can Pasta Be Healthy?

As the ultimate comfort food, pasta is universally loved in dishes ranging from lasagna to spaghetti bolognese, Fettucini alfredo, and any noodle-loaded dish. While there’s no doubt that pasta is delicious, the real question is, can pasta be healthy? 

The answer isn’t black and white—in some instances, pasta can be a healthy addition to a meal, and in others, eating pasta could set you back from your health goals. The healthiness of pasta depends on the type of pasta eaten, how it’s prepared, what it’s served with, and the portion size you enjoy. 

Because you shouldn't have to give up any of the food you love, we’re covering everything you need to know about the nutrition pasta has to offer, the types you can choose from, potential health benefits and drawbacks, and delicious pasta alternatives you can choose if regular pasta dishes aren’t aligned with your health goals. 

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Pasta Nutrition

While there are many types of pasta, we’ll use spaghetti noodles, a common type, to examine its nutrition. 

In a one-half-cup serving of unenriched, cooked spaghetti noodles, you’ll find:¹

• Calories: 98kcal
• Fat: 0.58gr
• Saturated Fat: 0.11gr
• Monounsaturated Fat: 0.08gr
• Polyunsaturated Fat: 0.20gr
• Carbohydrates: 19.1gr
• Fiber: 1.1gr
• Sugar: 0.35gr
• Protein: 3.6gr

Pasta is a low-fat food that is also relatively low in protein but a good source of carbohydrates. White refined pasta is low in fiber, but whole-grain or legume-based varieties may offer more fiber per serving. 

Vitamins in Pasta

In a one-half-cup serving of unenriched, cooked spaghetti noodles, you’ll find:¹ 

Niacin: 0.25mg (2% DV)

Vitamin B6: 0.03mg (2% DV)

Thiamin: 0.01mg (1% DV)

Riboflavin: 0.01mg (1% DV)

Folate: 4.3μg (1% DV)

Choline: 4mg (1% DV)

While the vitamins in unenriched pasta are sparse, enriched pasta has niacin, thiamin, riboflavin, and folate added to it, making it a good source of these vitamins. 

Minerals in Pasta

In a one-half-cup serving of unenriched, cooked spaghetti noodles, you’ll find:¹

‍Selenium: 16.4μg (30% DV)

Manganese: 0.2mg (9% DV)

Copper: 0.06mg (7% DV)

Zinc: 0.32mg (3% DV)

Phosphorus: 36mg (3% DV)

Magnesium: 11.2mg (3% DV)

Iron: 0.31mg (2% DV)

Potassium: 27.3mg (1% DV)

Unenriched white pasta has just 3% DV of iron, but iron is often added in small amounts to enriched pasta, so you may find pasta with more iron than this. 

Pasta Glycemic Index

The glycemic index (GI) helps determine how much food may impact your blood sugar. Low-GI foods have little effect, medium-GI foods have some effect, and high-GI foods have the most impact. The scale ranges from 0 to 100, with 0 being the lowest and 100 being the highest. 

White, refined pasta has a GI of 55, which is just about in the moderately high range (56 to 69). 

Types of Pasta

While we often think of pasta as one universal food, several pasta types have different ingredients and a variety of nutrients and health benefits. Here are some of the types of pasta you can choose from: 

Traditional White Pasta

These noodles are made from refined wheat flour and are lower in fiber and nutrients than some other types. Enriched pasta that has added B vitamins, iron, and sometimes zinc is also widely available. 

Whole Grain Pasta

Noodles are made from whole grains that have not been stripped. These are often a little more dense and chewy than white pasta but are also naturally higher in fiber, vitamins, and minerals. 

Legume Pasta

These noodles, which have become more common in the past several years, are made from protein-rich legumes like chickpeas, black beans, lentils, or peas. 

Ancient Grain Pasta

Noodles are made from grains like quinoa, spelt, or buckwheat, and they offer a variety of nutrients, textures, and flavors. 

<div class="pro-tip"><strong>Also Read: </strong><a href=healthy-pasta-alternatives>7 Glucose-Friendly and Healthy Pasta Alternatives</a></a>.</div>

3 Health Benefits of Pasta

While pasta has a bad reputation for being too high in carbs, fattening, and other (dare I say awful) rumors, you can get many nutritional benefits and joy from including pasta in your diet. 

Some Varieties are Nutrient-Rich

While traditional white pasta is relatively low in nutrients, some varieties are rich in many essential nutrients and provide good fiber and protein. Eating nutrient-rich pasta varieties like whole nutrient-rich vegetable pasta can add valuable nutrition to your meal. 

Satisfying Way to Balance a Meal

Even traditional white pasta can add nutritional benefits to your meal. Pairing a small portion of pasta with protein and vegetables is an easy and satisfying way to enjoy a balanced meal that will support balanced blood sugar, provide energy, and maximize satisfaction. 

Can Support Digestive Health 

Whole-grain pasta and legume-based pasta are often high in fiber, a non-digestible nutrient that supports regular bowel movements and a healthy gut microbiome. Enjoy pasta with at least 3 grams of fiber per serving to help you reach your daily fiber goals. 

Potential Drawbacks of Eating Pasta

Could Cause Blood Sugar Spikes

Refined pasta is on the higher end of the GI chart and can lead to significant blood sugar spikes when eaten in large portions. This is especially true if you eat a large portion of pasta and do not pair it with a protein and healthy fat source to help slow digestion. 

Easy to Overeat

Just half a cup of cooked pasta has almost 20 grams of carbohydrates, making it easy to eat a large portion and consume a lot of carbohydrates without even realizing it. The carbs and calories in pasta can add up quickly, so enjoy it sparingly as part of a balanced meal. 

6 Ways to Make Pasta Healthier

Here are some simple strategies to enjoy pasta while staying on track with your health goals:

• Choose a high-fiber or high-protein pasta variety. 
• Pair your pasta with non-starchy vegetables like broccoli, green beans, asparagus, peppers, and mushrooms. 
• Pair your pasta with a protein like roasted chicken, steak, pork, or tofu. 
• Keep the portion size to one cup or less. 
• Mix regular pasta with spiralized zucchini noodles or riced cauliflower for more volume with fewer carbs and calories. 
• Use tomato-based sauces or a sauce made with garlic and olive oil instead of heavy cream and cheese-based sauces. 

How Signos Can Help You Better Manage Your Blood Sugar

While pasta can be a part of a healthy diet, it’s important to understand how your food impacts your blood sugar. Signos expert advice can provide support as you work towards your weight and blood sugar management goals. To see if Signos is the right fit for you, take the free quiz and learn more about how continuous glucose monitoring can make a difference in your health. 

<div class="pro-tip"><strong>Learn More: </strong><a href=healthy-pasta-recipes>20 Healthy Pasta Recipes: Tasty and Nutritious</a>.</div>