In Defense of Pasta

 

Pasta has a bad reputation as being a big plateful of unhealthy carbs. But is it really deserved?

To enjoy a healthy pasta meal, the place to begin is with portion size. "If pasta is associated with weight gain," says Wesley McWhorter, the director of culinary nutrition at the University of Texas School of Public health in Houston, "that is only because we are eating a lot of it." In other words, eat too much of any grain and you will pack on the pounds.

A portion of pasta is 2 ounces (dry) or about a cup cooked. You can weigh it on a kitchen scale or buy a pasta serving measure to make it even easier. Now 2 ounces of dry pasta is not going to look like much if you are used to a typical too large portion size. A cup cooked up is better looking but not generous as you are probably accustomed too. But if you combine it with a protein - like meat, chicken or cheese - and some vegetables, under a low sodium marinara sauce, it starts to look like a meal.

Your healthiest choice would be a whole wheat pasta. A single serving will supply 7 grams of fiber in addition to 6 grams of protein and more nutrients than you will find in a refined grain pasta. It has a different taste and "mouthfeel" though so it may take you a while to get used to it. Its worth it.

But refined flour pasta is not a terrible deal either. It contains a similar amount of protein, often comes enriched with iron and B vitamins and - for biochemical reasons that I won't task you with there - has a relatively low glycemic index. You can make up for the lower fiber content by adding vegetables like broccoli.

If you are adventurous, you can try pastas made from grains other than wheat, or containing vegetables or bean flours mixed in. Try mixing a vegetable pasta with spaghetti squash. Legume pastas are by far the most nutrient dense, with 11 - 15 grams of protein and up to 15 grams of fiber. Each will have its own flavor and texture though so you may like them, or not.

In any case, there is no reason to avoid enjoying your pasta. Just watch the portion sizes and get creative with how you serve it.