If you're trying to lose weight but craving pasta, stick to whole-wheat versions, or try new bean- and legume-based noodles that offer more protein and fiber. Zoodles and other vegetable "pastas" offer a low-cal alternative, but you'll want to eat them with more protein on the side.
Whole wheat pasta means that all three parts of the wheat grain – the bran, germ and endosperm – have been retained. Whether made from strong durum wheat or another variety, this translates to more nutritional benefits than refined white pasta, including a boost in B-vitamins, antioxidants and fibre.
Whole-wheat or whole-grain pasta includes the nutritious layers of the grain that add heart-healthy fiber to your dish (these grains have been removed from regular white pasta).
Chickpea pasta is a healthy alternative to white pasta, providing more fiber, protein, vitamins, and minerals. Plus, most types are suitable for gluten-free diets. Its fiber and protein may support blood sugar management, weight maintenance, digestive health, and a reduced risk of numerous health conditions.
For lower calorie and carbohydrate content, rice comes out top. But if protein and fibre is your aim, pasta wins over rice. That said, both can play a part in a healthy diet - and as the nutritional differences are quite small, it often comes down to which you would prefer.
They tend to be lower in fiber and protein, and higher in sugar and fat than regular foods. Finally, whole-grain pasta is one of the foods that make up the Mediterranean diet, which is a nutritional approach that many doctors and dietitians recommend for better weight control and a lower risk of disease.
Whole-Wheat Pasta
The traditional alternative to refined pasta, whole-wheat pasta is a great option for people who want to increase their fiber and protein intake, Mass says. Instead of being stripped down during the milling process, the flour in whole-wheat pasta is left whole, hence its name.
Never rinse pasta. When you rinse pasta, you're washing away most of the starches and nutrients that you were seeking to enjoy in the first place.
To summarize, rinsing your cooked pasta would be detrimental to your final dish because that excess starch is instrumental in providing some structure and flavor to the pasta sauce that you're creating. In fact, that's the logic behind using pasta water instead of plain tap water in a pasta sauce.
Yes, You Can Eat Pasta & Still Lose Weight
It's inarguable that calorie intake has the biggest impact on the whole fat loss equation, but controlling your blood sugar levels by opting for lower glycemic foods definitely plays a role in weight and fat loss as well.
Pasta is a fat-free, low-sodium food that can fit in almost any weight management plan. One-half cup of cooked pasta provides about 100 calories.
Although avoiding white bread, pasta, rice and potatoes can be a useful step toward weight loss, it should be done as part of a healthy program that includes a balanced diet, along with exercise. For guidance on weight loss plans that may be right for you, consider meeting with a dietitian or talk with your doctor.
Compared to most other types of pasta, brown rice pasta is a good source of fiber, with nearly three grams in a one-cup (195-gram) serving of cooked pasta ( 1 ). Brown rice is also high in important micronutrients like manganese, selenium and magnesium (2).
Most shirataki pasta is zero net carbs, takes on the flavor of the sauce you pair it with and it's gluten free. However, many find shirataki konjac noodles off-putting due to it's rubbery texture and chemical smell.
1. Italian Food Is Focused on Fresh Ingredients. Real Italian cooking, like the cooking of Italian grandmothers everywhere, relies on the freshest, often local, ingredients. Eating fresh, not frozen vegetables, seafood, and pasta is healthier because there are fewer processed ingredients.
#1 Pizza. Being nicknamed for the love of pizzas, this name was hard to mention in the list. However, with highly refined dough, heavily processed meat and extremely high calories, pizza is one of the unhealthiest junk food in the world.
Whole-grain, wholemeal, or whole-wheat pasta contains more fiber and micronutrients than regular pasta. It is known that whole-grain diets² lower your cholesterol levels and decrease your risk of developing heart disease.
Interestingly, potatoes are not only rich in complex carbohydrates but are also more nutrient-dense (a wide variety of minerals, vitamins, and micronutrients) as compared to white rice and white pasta. In addition, potatoes provide large amounts of fiber and are more satiating than other carbohydrate sources.
Egg noodles' nutritional content is similar to that of regular pasta but slightly lower in calories, carbs, and protein ( 1 , 2 ). They're also often enriched, meaning that certain vitamins and minerals have been added, increasing their nutritional value.
Potatoes for health and nutrition
They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system.