Is Pasta Healthy?

Here’s a breakdown of the nutrition facts — and how to incorporate this food into a balanced diet.

What is pasta?

Originating from Italy, pasta is made from durum wheat and available in various shapes and sizes, including long thin strips, bows and shells. The shape of the pasta relates to the Italian region the pasta originates from, with certain shapes working better in some recipes. Available as refined white or wholemeal varieties, pasta may be fresh or dried.

Fresh pasta is made using plain or ‘00’ flour, water and eggs, kneaded into a dough and then rolled and cut into the desired shape. ‘00’ is the grading given to the texture of the flour — 0 flour is quite coarse, while 000 is much finer. Fresh pasta only lasts a day or two and is found in the chiller section of most supermarkets. Dried pasta, on the other hand, is made from semolina, which is milled from grinding the grain of durum wheat and then combined with water. It is made into a paste and moulded into different shapes, dried until all the moisture has evaporated and the pasta hardens, this extends the product’s shelf life.

You may also see different coloured pastas, these have vegetable powders added to them such as tomato, spinach or beetroot to give colour rather than to add any additional nutritional benefits.

How many calories are in pasta?

The calories in pasta are mainly supplied in the form of carbohydrate, these are broken down by the body quickly which leads to an elevation in blood glucose (glycaemic effect). Refined pasta (white version) is richer in carbs and lower in fibre, and therefore tends to have a higher glycaemic effect.

However, the number of calories in a portion, depends on the portion size and the effects on your metabolism will also be dependent on what you partner your pasta with. Aim for a portion 75g (dried weight) per serving.

Nutritional profile of pasta

A 150g (cooked weight) portion of dried white pasta provides:

• 219kcal/934kj
• 7.2g protein
• 0.6g fat
• 49.4g carbs
• 0.9g sugars
• 3.9g fibre

Wholemeal pasta contains almost 50% more fibre than white, with just one serving providing about a third of the recommended daily amount of fibre for adults.

Pasta nutritional benefits

All pasta is going to provide some nutrients, including carbohydrates (one of our body’s main sources of energy), as well as fiber, protein, vitamins and minerals.

Most of the pasta you’ll find in the grocery store is refined pasta, meaning it’s made from grains that have had parts of the wheat kernel removed. This kind of pasta is also typically enriched, meaning it has had B vitamins and iron added back in.

Refined pasta is going to be a little higher in calories and carbs, but it is also higher in B vitamins (than whole grain pasta).

If you love pasta, there’s no reason to cut it out from your diet. It can be a great way to pack in vegetables, healthy fats from nuts, olive oil and pasta sauces.

Is it healthy to eat pasta every day?

Eating pasta every day can be part of a healthy diet if it’s balanced with other nutritious foods and portion sizes are controlled. The key lies in opting for whole grain varieties, addition of other macronutrients, like protein and healthy fats, and being mindful of portion control. Keep in mind that variety in your diet is important to ensure you’re getting a wide range of nutrients.

Pasta alternatives for those with gluten sensitivity or intolerance

Pasta is typically made from wheat flour, which contains gluten: a protein found in wheat and some other grains that can cause adverse reactions in people with gluten-related disorders, such as celiac disease, wheat allergy, and non-celiac gluten sensitivity/intolerance.

For individuals with gluten sensitivity or intolerance, I’d recommend gluten-free pasta options made from rice, corn, quinoa, legumes or other gluten-free grains. It’s important to read labels carefully to ensure the pasta is truly gluten-free. However, pasta can be a healthy and delicious addition to a diet when chosen and prepared mindfully.

Pasta is definitely demonized because it’s high in carbohydrates — and therefore, some people think, bad for your weight and your health — it often doesn’t make it onto the menu.

You see pasta is a major part of cuisines around the world, so it does break my heart that carbohydrate-rich foods — especially pasta — tend to get demonized in our society today. Not only does pasta taste great, but it’s also both exceedingly versatile and affordable. And if you’re living with picky eaters, it can be a great vehicle for other foods, particularly vegetables.

Like many other foods, pasta can be part of a balanced diet when consumed in moderation.

Pasta is packed with a host of health benefits. Rich in carbohydrates, the preferred source of energy for the human body. Pasta also provides a sustained energy release, promoting satiety and aiding weight management. In addition, it’s a valuable source of essential nutrients like iron and B-vitamins, which are essential for maintaining a healthy metabolism.