Debunking the pasta paradox: Nutritionists' tips for healthy eating

Experts assure us there's no need to exclude pasta from your diet. This staple is not only accessible and affordable but also serves as an excellent base for incorporating other nutritious foods, particularly vegetables and healthy fats. Nonetheless, the amount and type of pasta you consume are crucial factors.

“Pasta is definitely demonized and it shouldn't be,” shares Caroline Susie, a registered dietitian and spokesperson for the American Academy of Nutrition and Dietetics, during a dialogue with today.com.

Pasta is a source of essential nutrients, including carbohydrates—a primary energy source—and fiber, protein, vitamins, and minerals. However, most pasta found on shelves is refined, meaning it's produced from grains stripped of parts of the wheat kernel. Dietitians advocate for choosing whole-grain pasta, such as those made from durum wheat.

These alternatives utilize flour that retains the entire grain, offering a richer nutrient profile than their refined counterparts. They provide a good amount of fiber, vitamins, and minerals. Caroline Susie explains that a serving of whole-grain spaghetti boasts about 6 grams (approximately 0.2 ounces) of fiber, which contrasts with the 2.5 grams (roughly 0.09 ounces) present in refined versions. Moreover, whole-grain pasta is packed with manganese—a mineral essential for bone health, connective tissues, and blood.

Susie mentions that there’s absolutely no necessity to eliminate pasta from your meals (provided your health permits)—however, the size of the portion matters. Observing meal traditions in countries with a deep-rooted pasta culture, it's evident that pasta typically accompanies the main dish. These nations serve pasta along with fish, vegetables, olive oil, seeds, or nuts.

According to dietitian Caroline Susie, consuming substantial amounts of pasta (even daily) can be entirely acceptable, provided "it isn’t the star of the show," but remains a side dish. Adjusting the proportion to favor vegetables, lean proteins, and legumes in the dish is beneficial. By doing so, you can indulge in a more generous serving (while still practicing moderation!), focusing on meal components denser in nutrients.