Pasta, a universally loved food, often gets a bad reputation due to its carbohydrate content. However, pasta can be part of a healthy diet, especially when included in a balanced eating pattern like the Mediterranean diet. Studies have shown that pasta eaters may have better diet quality, with higher intakes of essential nutrients and lower intakes of saturated fat and added sugars. Furthermore, when consumed as part of a low-glycemic index (GI) diet, pasta does not lead to weight gain and may even support modest weight loss. The key lies in portion control and pairing pasta with fiber-rich, whole-food ingredients.
Pasta Nutrition: Understanding the Basics
The nutritional content of pasta varies depending on the type. Some pasta varieties are excellent sources of fiber, while others are rich in protein, and some provide a boost of both nutrients. In general, a cup of regular, cooked pasta noodles contains approximately 168 calories, 6 grams of protein, 33 grams of carbohydrates, 2 grams of fiber, and 1 gram of fat.
Top Healthiest Pasta Options
With so many pasta options available, it's possible to find a variety that suits different needs and goals. Here's a guide to some of the healthiest pasta and the most nutritious ways to enjoy it in a balanced diet:
Chickpea Pasta: A Protein and Fiber Powerhouse
Chickpea pasta stands out as one of the healthiest options due to its high protein and fiber content, gluten-free nature, and absence of the top nine allergens. A 2-ounce serving provides approximately 190 calories, 11 grams of protein, 34 grams of carbohydrates, 8 grams of fiber, and 4 grams of fat. The high protein content helps promote satiety and maintain muscle mass, while the fiber aids in digestive health.
A study found that people who regularly eat chickpeas have a lower BMI and waist circumference and are 53 percent less likely to be obese. Plus, one cup of this stuff (cooked) contains 15 grams of protein.
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When selecting chickpea pasta, opt for versions with one ingredient: chickpea flour. Some brands may contain additives like starches and gums, which can potentially pose health risks.
Whole-Wheat Pasta: A Fiber-Rich Choice
Whole-wheat pasta has a nuttier flavor and grainier texture than ordinary pasta, but when covered with sauce, it’s just as delicious. It’s a great option when you want to boost the fiber content of your meal, which is helpful if you’re trying to support your digestive health and blood sugar regulation. Whole wheat pasta also contains all three parts of the grain - the bran, endosperm and germ - which means it’s less processed and more nutritious than conventional pasta. Whole grains contain fiber and health-protecting antioxidants, vitamins and minerals. Flavor-wise, whole-wheat pasta pairs well with bolder sauces that stand up to its flavor. Pesto and chunky veggie sauces, or a hearty, tomato-based sauce with lentils or ground turkey are delicious options.
One cup of cooked whole-wheat pasta contains approximately 207 calories, 7 grams of protein, 39 grams of carbohydrates, 2 grams of fiber, and 1.5 grams of fat.
Soba Noodles: A Gluten-Free and Nutrient-Rich Option
These noodles are made from buckwheat, another whole grain. Buckwheat is a nutritious, gluten-free grain, but if you’re on a gluten-free diet, check labels for soba noodles carefully, as some contain a mix of buckwheat and wheat flour. Buckwheat is linked to improved heart health, balanced blood sugar, lower inflammation, and cancer prevention. That said, the protein found in buckwheat is a kind that our bodies can use more effectively.
Buckwheat contains numerous bioactive compounds that have antioxidant, anti-inflammatory, anti-cancer and anti-diabetic properties. Pair buckwheat noodles with a cold soy-sesame dressing, add them to brothy soups, or enjoy them with sautéed greens and tofu.
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Two ounces of 100% buckwheat noodles contain approximately 200 calories, 7 grams of protein, 2 grams of fiber, 39 grams of carbohydrates, and 1.5 grams of fat.
Brown-Rice Pasta: A Mild-Flavored, Whole-Grain Choice
This whole grain pasta is gluten-free, but it’s also a great option for those preferring a whole-grain pasta that has a milder flavor than whole-wheat pasta. Brown rice is a good source of magnesium, phosphorus, selenium and B vitamins, and an excellent source of manganese, a nutrient that supports bone health and is necessary for brain and nerve function. One cup of cooked brown-rice pasta contains approximately 215 calories, 5 grams of protein, 50 grams of carbohydrates, 3 grams of fiber, and 3 grams of fat.
Red-Lentil Pasta: A Protein- and Fiber-Packed Alternative
Red-lentil pasta is another healthy alternative to traditional pasta. Not only is it gluten-free, but it’s also rich in protein and fiber. Lentils are also an excellent source of other nutrients, such as folate and iron. Plus, they have antioxidant, anti-inflammatory and antimicrobial properties, so they have positive effects on numerous health issues, including heart disease and Type 2 diabetes. Try them with a spicy peanut sauce and veggies. As with other alternative kinds of pasta, look for versions that contain one ingredient - in this case, red lentil flour - and no gums or additives.
A 2-ounce serving of red-lentil pasta has approximately 180 calories, 13 grams of protein, 34 grams of carbohydrates, 6 grams of fiber, and 1.5 grams of fat.
Edamame Pasta: A Weight-Loss-Friendly Option
The fiber and protein content of edamame pasta makes it an excellent choice for weight loss since these nutrients help you feel full and keep hunger at bay, which may help you eat less overall. Plus, bioactive compounds in soy - known as soy isoflavones - have been found to influence your gut microbiome in a way that affects carbohydrate absorption and metabolism. That makes soy foods potentially beneficial for weight control. Edamame pasta is very neutral-tasting, and it has a pleasant chewy texture. It’s a great canvas for flavorful toppings, like a lemony artichoke sauce or olives. Again, look for edamame pasta that doesn’t contain any thickening agents.
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A 2-ounce serving of edamame pasta has approximately 190 calories, 25 grams of protein, 50 grams of carbohydrates, 11 grams of fiber, and 3.5 grams of fat.
Brands You May Like:
- The Only Bean Organic Edamame Fettuccine Bean Pasta
- Seapoint Farms Organic Edamame Fettuccine
- Explore Cuisine Organic Edamame Spaghetti
Veggie Noodles: A Low-Carb and Calorie Option
Swapping out your pasta for a non-starchy veggie is a fun way to get more veggies in your diet, something that would benefit most people. It can also be helpful for people trying to watch their carb or calorie intake. If you want to get on the veggie noodle bandwagon but don’t want to make a full swap, consider substituting a portion of your pasta with veggies. This blend will give you the best of both worlds. If you want to try veggie noodles, but you don’t have a spiralizer (or don’t want to be bothered), you can buy frozen or freshly prepped spiralized veggies at most major grocery stores. Since veggie noodles are lacking in protein, it’s helpful to pair them with a protein-rich food, such as ground turkey, to balance out your meal.
A cup of cooked zucchini has approximately 27 calories, 2 grams of protein, 5 grams of carbohydrates, 2 grams of fiber, and 1 gram of fat.
Konjac Noodles (Shirataki Noodles): The Lowest Calorie Option
These noodles are made from the konjac plant. They are 97 percent water. The other three percent is glucomannan fiber, which can help with satiety and digestion and provide about a fifth of a typical person’s fiber needs for the day. How low in calories is our lowest-calorie noodle? A cup has 20 calories, but that is 20 calories of fiber that is going to move right through you without being absorbed. For this reason, this very filling food is considered to be calorie free. But don’t overindulge. Konjac can have a laxative effect, according to healthline.com. Shirataki noodles take on the flavor of whatever you cook them in. But real talk: They are not likely to fool your taste buds into thinking you're vacationing in Rome or Tokyo. Bulking up soups, stir-fries and the like to make them more satisfying is where they shine. Konjac noodles are a popular choice for those on low-carb or keto diets. According to Cleveland Clinic, “Fiber-rich shirataki noodles may improve blood sugar, aid in digestion and help with weight loss.”
Brands You May Like:
- Liviva Penne Organic Shirataki With Oat Fibre
- Miracle Noodle Plant Based Noodles Shirataki Pasta Fettuccini Style
- Thrive Market, Organic Shirataki Noodles, Penne
Other Options
- Lupini Bean Pasta: This pasta is keto-friendly, grain-free, gluten-free, and vegan! It offers a satisfying chewy and sticky texture (much like whole wheat pasta).
- Fitness Fettuccine: Its macros are mind-blowing. Isolated soy protein is easier on your digestive system, and in this form, it is stripped of most of the indigestible carbohydrates and fibers found in whole soybeans. Pasta Young’s texture is very close to traditional boxed pasta.
- Lentil Pasta: Lentils are rich in soluble fiber, the single best carbohydrate to help you burn belly fat. Soluble fiber forms a thick gel when it binds with water in your body. Satiating protein and fiber combine in this pulse-based pasta. This thick and sturdy spaghetti pairs well with a rich and flavorful sauce.
- Soybean Pasta: Even in pasta form, soybeans are full of nutrients that are great for your heart, gut, blood sugar, and immune system.
Pasta Dishes: Building a Balanced Meal
As a dietitian, the biggest misstep seen is making a big meal of pasta and sauce. In the Mediterranean region, where pasta is a staple, it’s often eaten in smaller portions than what we’re used to eating here. And it’s balanced out with other foods, such as some seafood and veggies.
When you’re eyeballing your plate of pasta, a good rule of thumb is to have more veggies than pasta on your plate. If you aren’t choosing a protein-rich pasta, add a side of protein, such as grilled chicken or shrimp. Also, go easy on creamy, rich sauces; healthier choices include red and olive oil-based sauces, such as pesto.
Here are some ideas for making a healthy pasta dish at home:
- Zucchini pasta with pistachios and parmesan. Try serving it with salmon and a side salad.
- Giada De Laurentiis’ baked penne with roasted vegetables and a side salad.
- Creamy avocado pesto pasta with a side salad and some chicken, or use a protein-forward pasta instead.
Common Mistakes to Avoid
When trying to maintain a healthy weight, it's important to be mindful of the types of pasta and sauces you choose:
- White, or refined wheat pasta: Refined grains are simple carbs that have been processed to remove the fiber.
- Pasta with creamy sauces: Rich sauces like pesto, cheese sauce, Alfredo and vodka sauce all contain dairy fat from cream or cheese.
- Stuffed pasta: Varieties like stuffed shells, stuffed cannelloni, stuffed manicotti, ravioli or tortellini, especially those filled with cheese or meat, can be higher in calories and saturated fat. Same goes for lasagna.
- Instant noodles: The precooked, just-add-water go-to for a quick snack is typically lower in calories than other noodle varieties, but it has less fiber and protein, with higher amounts of fat, carbs, sodium and select micronutrients.
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