A dietitian says that pasta can be a delicious addition to a balanced diet — especially if you use these five tricks to make it even healthier.
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The myth that carbs are bad for you has been circulating for years, but a registered dietitian told Business Insider that pasta can actually be a delicious part of a healthy diet.
Thanks to the popularity of diets from Atkins to keto, which exclude carbohydrates in favor of protein and high-fat foods, carbs have been wrongly painted as the unhealthy cause of weight gain and insulin resistance. But most experts agree that carbs are an important part of a healthy diet, particularly nutrient-dense whole foods, and have benefits including providing energy.
"If you love pasta, it's definitely OK to include it in your diet," Lisa Valente, who practices out of Vermont and is also nutrition editor at Healthline.com, told BI.
Pasta is a staple food of the Mediterranean diet, widely considered one of the healthiest ways to eat, and is a great base for meals because it contains some protein and fiber as well as carbs. A 100g portion of dried white pasta carries 13g of protein and 3.2g of fiber, which are essential for muscle growth and digestive health, respectively. Pasta is thought to be even healthier the next day, as reheating it increases the levels of resistance starch.
But pasta can also be a tasty vehicle for other ingredients. "Think about what you can add to your pasta to make it more nutritious, to add a little more variety and round out your plate," Valente said.
Valente shared five tips to make your pasta meals even healthier.
Two of the best things to add to pasta are vegetables and sources of protein, Valente said.
Making a healthy pasta meal could be as simple as throwing it together with leftover vegetables and meat, or some canned beans.
Valente also likes to combine pasta with green vegetables that can melt into it like spinach, kale, and escarole, or add some frozen vegetables in with the pasta water for a supercheap and easy option. Frying up some garlic and adding it to the pasta, meanwhile, would provide antioxidants and depth of flavor, she said.
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Pasta made using chickpeas, whole wheat, or lentils is packed with even more protein and fiber than regular white pasta and is a good option for those who need to avoid gluten, Valente said.
Chickpea and red lentil pasta, which have a mild texture, might be particularly appealing to those who don't like wholewheat versions.
"Jarred sauces can be great," Valente said. "When I think about nutrition, I don't think about perfection because sometimes we need that convenience element to come into play."
However, some jarred sauces can be high in added sugar and salt, so she recommends checking the labels and choosing products that contain the least additives.
Valente is a big fan of adding Parmesan cheese to her pasta.
Some cheese can contain a lot of sodium, which can contribute to high blood pressure, but, she said, it doesn't matter too much as long as you don't go overboard.
"It's a nice way to add flavor, get some calcium and a little more protein," she said. "A little bit of Parmesan cheese with pasta is delightful."
Research suggests that eating a salad with meals can take the edge off hunger with lower-calorie foods. This can help you eat less food overall, which in the longer run could help prevent obesity and reduce the risk of type 2 diabetes.
If you don't want to eat a salad with your pasta, Valente said you can get the same effects from snacking on some raw vegetables while cooking your noodles. This is a great way to pack in extra nutrients from the vegetables, too, she said.
