Is Pasta Healthy or Unhealthy? Nutrition Facts Explained

Pasta is high in carbs, which can be harmful when consumed in large amounts. It also contains gluten, a type of protein that causes issues for gluten-sensitive people.

On the other hand, pasta provides some essential nutrients important for health.

This article examines the evidence and determines whether pasta is good or bad for you.

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What is pasta?

Pasta is a type of noodle traditionally made from durum wheat, water, or eggs. It is shaped into various noodle forms and cooked in boiling water.

Nowadays, most products sold as pasta are made from common wheat. However, similar noodles can be made from other grains, such as rice, barley, or buckwheat.

Some types of pasta are refined during processing, which strips the wheat kernel of the bran and germ, removing many nutrients.

Sometimes refined pasta is enriched, meaning some nutrients, such as B vitamins and iron, are added back in.

Whole-grain pasta is also available, containing all parts of the wheat kernel.

A few examples of commonly consumed types of pasta include:

Spaghetti
Tortellini
Ravioli
Penne
Fettuccine
Orzo
Macaroni

Typical toppings for pasta include meat, sauce, cheese, vegetables, and herbs.

Summary: Pasta is made from durum wheat and water, though noodles can be made from other grains. Refined, enriched, and whole-grain pasta options are available.

Refined pasta is the most commonly consumed pasta

Most people prefer refined pasta, meaning the wheat kernel has been stripped of the germ and bran along with many nutrients.

Refined pasta is higher in calories and lower in fiber. This may result in decreased feelings of fullness compared to high-fiber, whole-grain pasta.

One study found that whole-grain pasta lowered appetite and increased fullness more than refined pasta.

However, other studies have found mixed results regarding the benefits of whole-grain pasta. For example, a study with 16 participants found no difference in blood sugar levels after eating refined or whole-grain pasta.

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Still, many studies have found that eating large amounts of refined carbs may have adverse health effects.

For example, a study including 117,366 people found that high carb intake, especially refined grains, was linked to an increased risk of heart disease.

Another study of 2,042 people found that higher refined grain consumption was associated with increased waist circumference, blood pressure, blood sugar, bad LDL cholesterol, blood triglycerides, and insulin resistance.

However, more studies focusing specifically on the health effects of refined pasta are needed.

It should also be noted that the glycemic index of pasta is in the low to medium range, which is lower than that of many other processed foods.

Summary: Refined pasta is the most popular pasta. Eating refined carbs has been associated with increased risk of heart disease, high blood sugar, and insulin resistance.

Nutrients in whole-grain vs. refined pasta

Whole-grain pasta is typically high in fiber, manganese, selenium, copper, and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins.

Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta.

Fiber passes through the gastrointestinal tract undigested and helps promote fullness. For this reason, whole-grain pasta may be more effective than refined pasta in reducing appetite and cravings.

For comparison, here are the nutrients found in one cup of cooked whole-wheat spaghetti versus one cup of cooked spaghetti that has been refined and enriched:

Nutrient facts of whole-wheat spaghetti

Calories: 174
Protein: 7.5 grams
Carbs: 37 grams
Fiber: 6 grams
Fat: 0.8 grams
Manganese: 97% of daily need
Selenium: 52% of daily need
Copper: 12% of daily need
Phosphorus: 12% of daily need
Magnesium: 11% of daily need
Thiamin (B1): 10% of daily need
Folate (B9): 2% of daily need
Niacin (B3): 5% of daily need
Riboflavin (B2): 4% of daily need
Iron: 8% of daily need

Nutrient facts of refined/enriched spaghetti

Calories: 220
Protein: 8.1 grams
Carbs: 43 grams
Fiber: 2.5 grams
Fat: 1.3 grams
Manganese: 23% of daily need
Selenium: 53% of daily need
Copper: 7% of daily need
Phosphorus: 8% of daily need
Magnesium: 6% of daily need
Thiamin (B1): 26% of daily need
Folate (B9): 26% of daily need
Niacin (B3): 12% of daily need
Riboflavin (B2): 11% of daily need
Iron: 10% of daily need

Summary: Whole-grain pasta contains more fiber, manganese, and selenium. Refined pasta is higher in calories, carbs, B vitamins, and iron but lower in fiber and most other micronutrients.

Pasta is high in carbs

Pasta is high in carbs, with one cup of cooked spaghetti containing between 37–43 grams, depending on whether it is refined or whole-grain.

Carbs are broken down quickly into glucose in the bloodstream, causing a sharp rise in blood sugar. Refined pasta, in particular, is higher in carbs and lower in fiber than whole-grain pasta.

Additionally, simple carbs like refined pasta are digested very quickly, leading to increased hunger and a higher risk of overeating.

For this reason, people with diabetes are advised to keep carb intake moderate and eat plenty of fiber. These changes slow sugar absorption in the bloodstream and help maintain steady blood sugar levels.

High-carb diets have also been linked to numerous health conditions, including:

Diabetes: Some studies show high-carb diets may be associated with increased diabetes risk.
Metabolic syndrome: One study found those who ate high amounts of carbs from starchy foods were over twice as likely to develop metabolic syndrome, increasing heart disease risk.
Obesity: Another study found that eating foods with a higher glycemic index, which measures how quickly foods increase blood sugar, was tied to higher body weight.

However, all these studies are observational and show only associations.

Further research is needed to determine how much carb intake contributes to these conditions versus other factors.

Summary: Pasta is high in carbs. High-carb diets can raise blood sugar levels and may be associated with increased risk of diabetes, metabolic syndrome, and obesity.

Gluten in pasta may cause problems for some people

While gluten-free pasta varieties are available, traditional pasta contains gluten.

Gluten is a protein found in wheat, barley, and rye. For most people, gluten is well-tolerated and does not cause problems.

However, for those with celiac disease, eating gluten triggers an immune response that damages the small intestine.

Some people may also be sensitive to gluten and experience digestive issues from gluten-containing foods.

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These individuals should avoid pasta made from wheat to prevent negative symptoms. Instead, opt for gluten-free whole grains like brown rice or quinoa.

For those without celiac disease or gluten sensitivity, gluten found in pasta can be safely consumed without problems.

Summary: Many types of pasta contain gluten, a protein that can cause adverse reactions in people with celiac disease or gluten sensitivity.

Is whole-grain pasta a better option?

Whole grains are made from the entire wheat kernel. As a result, they’re higher in fiber, vitamins, and minerals than refined grains, which contain only the endosperm.

Eating whole grains has been associated with a lower risk of heart disease, colorectal cancer, diabetes, and obesity.

However, whole-grain pasta is made from whole-wheat flour that has been pulverized.

This process diminishes the beneficial effects of whole grains since grains with smaller particles digest more rapidly, causing larger blood sugar spikes.

Therefore, the benefits of pasta made from whole grains are not comparable to those of intact whole grains, such as oats, brown rice, or quinoa.

Still, while there is little difference in the health effects of refined and whole-grain pasta, whole-grain pasta may be a better choice for weight loss. It is lower in calories and higher in satiety-boosting fiber than refined pasta.

Whole-grain pasta also contains higher amounts of most micronutrients except B vitamins, which are added back into enriched pasta during processing.

Summary: Whole-grain pasta is made from pulverized wheat flour, diminishing most beneficial effects of whole grains. However, it is lower in calories and carbs and higher in fiber and most micronutrients.

How to make pasta healthier

When eaten in moderation, pasta can be part of a healthy diet. Whole-grain pasta may be a better choice for many, as it is lower in calories and carbs but higher in fiber and nutrients.

However, in addition to the type of pasta, what you top it with is just as important.

Calories can add up quickly when adding high-fat, high-calorie toppings like cream-based sauces and cheeses. If you are watching your weight, opt for a drizzle of heart-healthy olive oil, fresh herbs, or a variety of vegetables instead.

You can also add protein to your pasta to create a balanced meal.

For instance, fish and chicken add extra protein to keep you full and satisfied, while broccoli, bell peppers, or tomatoes provide nutrients and additional fiber.

Here are a few other ideas for healthy pasta dishes:

Whole-wheat spaghetti with salmon, lemon, and basil
Vegetable baked ziti
Pasta salad with feta, olives, tomatoes, and kale
Rotini with spinach-avocado sauce and chicken

Summary: To optimize the nutritional value of your pasta dish, load it with proteins, heart-healthy fats, and vegetables. Limit high-calorie sauces and cheeses.