Pasta is one of the most beloved and comforting foods for many people, but often also one of the most misunderstood when it comes to healthy eating.
For years, they've been considered the "enemy" of diets, a starchy carbohydrate blamed for weight gain, bloating, and post-meal fatigue. However, nutrition experts say that's a misconception.
According to them, pasta can be part of a healthy and balanced meal, if combined with the right ingredients.
Nutritional value of pasta
Pasta is primarily a source of carbohydrates, which the body converts into glucose for energy. They help supply energy to the brain, muscles, and nervous system.
In addition to carbohydrates, pasta also contains:
B vitamins (such as thiamine and folate)
iron
small amounts of protein
Whole grain variants (with whole wheat flour) contain more fiber, magnesium, and antioxidant compounds from plants.
Gluten-free pasta, made from legumes like lentils or chickpeas, may also have more protein and fiber.
How many carbohydrates and calories do they have?
Dry white pasta usually contains about 70–75 g of carbohydrates per 100 g. After cooking, this amount drops to 25–35 g per 100 g, because they absorb water and increase in weight.
A typical serving of about 75 g of dry pasta contains approximately 270 calories, which is about 10% of the daily requirement for an average adult.
Whole-wheat pasta has similar amounts of carbohydrates, but much more fiber. A serving of it can contain 6–9 g of fiber, while white pasta has about 4 g.
Is pasta fatty?
Pasta itself is naturally low in fat, as it is usually made from just wheat flour and water. Fresh egg pasta contains a little more fat and protein, but still in moderate amounts.
In most cases, the extra calories come from ingredients that are added on top, such as:
cream sauces
the butter
cheese
processed meats
Tomato sauces, a little olive oil, and lots of vegetables are an easier and healthier way to consume them.
Can they be part of a weight loss diet?
Yes, if two main rules are followed:
Reasonable portions
Balance in the meal
A normal serving for an adult is about 75 g of dry pasta, which after cooking becomes about 180–200 g.
Often restaurants serve much larger portions, which significantly increases calories.
Pasta is recommended to be combined with:
expired
lean proteins (beans, lentils, chicken or fish)
healthy fats like olive oil or nuts
This combination helps you feel fuller for longer.
Why do some people get bloated after eating pasta?
Bloating after eating pasta is common and can have several causes.
People with Celiac Disease cannot tolerate gluten and may experience severe symptoms after consuming wheat products.
Wheat also contains certain carbohydrates called FODMAPs, which for some people are difficult to digest and can cause gas, bloating, and abdominal pain.
The cooking method also matters. Pasta cooked al dente or cooked and then cooled (e.g. in pasta salads) contains more resistant starch, which is digested more slowly and may be beneficial for gut bacteria.
Gluten-free alternatives
Today, there are many alternatives for people who are gluten intolerant. Gluten-free pasta is often made from:
chickpeas
lenses
peas
These usually contain more protein and fiber than traditional pasta. There are also pastas made from rice or quinoa, which have a more neutral flavor and texture similar to classic pasta.
Does the shape of the pasta matter?
From a nutritional point of view, the different forms of pasta have almost the same value. The difference is mainly culinary.
Grooved shapes like penne or rigatoni hold thick sauces better, while long pasta like spaghetti is more suitable for lighter sauces.
Pasta and gnocchi – what's the difference?
Traditional pasta is made from wheat flour and water, while gnocchi is usually made from potatoes mixed with flour.
For this reason, gnocchi have a softer texture and usually contain more starch but less protein than classic pasta. Because they are more filling, their portions are usually smaller. /GazetaExpress/
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