In the ever-evolving landscape of dietary trends, pasta is one staple that always sits in the guilty pleasure category. The widely accepted belief is that indulging in pasta leads to weight gain.
Nutrition scientists Lisa Sanders and Joanne Slavin present a different perspective. According to their research findings, pasta does not impede weight loss or lead to weight gain. In fact, they argue that pasta can promote gut health and may even be helpful when it comes to weight loss.
In a recent review in the journal Nutrients, the duo examined 38 previously conducted studies regarding pasta consumption and its relationship to body weight. Their comprehensive analysis revealed no significant link between the quantity of conventional white pasta people consume and their likelihood of being overweight or having larger than average waist or hip measurements. It’s important to note that the analysis excluded trials involving wholegrain, gluten-free, and added-protein pasta, as well as egg and rice noodles.
The good news is that you don’t have to eliminate pasta when trying to lose a few kilos. When prepared and served thoughtfully, it can be a wholesome part of a balanced diet.
Nutrient content of pasta
White carbohydrates often have low nutrient density, low fibre content and a high glycaemic index (GI). The body rapidly digests and absorbs high GI foods, leading to a swift increase in blood sugar levels. In response to the rapid rise in blood sugar, the pancreas releases insulin, a hormone that helps regulate blood sugar levels. Insulin’s role is to facilitate the uptake of glucose (sugar) from the bloodstream into cells for energy or storage. Over time this process becomes less efficient. Those who consume a lot of high GI foods are more at risk of certain health conditions, including type 2 diabetes, cardiovascular disease and obesity.
The quick increase in blood sugar may lead to a temporary energy boost, making you feel more alert and energetic. But a sharp drop often follows, causing a crash in energy levels and leading to feelings of fatigue and irritability. The drop in blood sugar can also trigger hunger and cravings for more food, particularly sugary or high-carbohydrate items, which can contribute to overeating.
However, not all refined carbs are the same. “The way pasta is made creates a unique, compact structure that causes the carbohydrates to digest slowly in the body, giving a lower glycaemic response, which may contribute to a healthy body weight,” Ms Sanders says.
In fact, the GI of white pasta is approximately 50-55, which is significantly lower than that of white bread (100). “Most vegetables and legumes – beans and pulses – are low-GI foods,” Ms Sanders says. “Pasta is similar in that respect.”
How to make pasta healthier
The way you prepare and cook pasta makes a difference in how healthy it is. Cooking pasta al dente, or to a firm texture, is not only a matter of culinary preference but also a nutritional advantage.
“When we cook pasta, the heat and water change the structure of the resistant starch and make it much easier for our bodies to digest it,” Dr Tracey Robertson says, a researcher in the University of Surrey’s department of nutritional sciences. “This takes time, however, so when we eat our pasta al dente, some of that starch will not yet have been changed to the more easily digestible form and therefore will have less of an effect on our blood glucose.”
Another suggestion is to let pasta cool slightly or enjoy it cold in dishes such as pasta salads. When pasta cools after cooking, carbohydrates reorganise back into resistant starch, which reduces its GI. The longer pasta is cooled, the more resistant starch forms. Studies have shown chilled pasta to cause a lower rise in blood sugar than pasta served hot.
An added benefit is that resistant starch acts like fibre and can become a source of nourishment for gut microbes.
And if you don’t like it cold, then reheating cooled pasta is an option. In a study, Dr Robertson compared the blood-sugar responses of identical pasta meals (served with olive oil and tomato sauce), when freshly cooked, chilled and chilled but reheated, on a group of healthy people. The study, published in the European Journal of Clinical Nutrition, found that the blood-sugar peak was predictably smaller when the pasta was eaten cold than when it was piping hot, but also that the participants experienced the smallest peak when it was cooked, chilled then reheated.
Pasta outperforms other carbs
Pasta outperforms other white carbohydrates in various aspects, notably in what Ms Sanders terms the gastric emptying rate. This rate refers to how swiftly food exits the stomach and enters the intestine for further digestion and absorption. “If the gastric emptying rate of a food is slower, as we showed it is for pasta, then food is digested more slowly, which has the potential to lower the glycaemic response, extend feelings of fullness or satiety and ultimately reduce calorie intake,” Ms Sanders says.
Another nutritional advantage of pasta is its protein content. “Pasta has 5 to 6 per cent protein. White rice and potatoes only have about 2 per cent,” Ms Sanders says. “The interaction of protein and carbohydrate in pasta contributes to the lower GI and potentially to its satiating effect.”
Portion control
Of course, when it comes to a delicious pasta dish, it’s not just about the pasta but the toppings too. “The pasta itself is not fattening, although it is nutrient dense, but rather it is what we eat it with and how much we pile on our plates,” Ms Robertson says. “If you eat it with a tomato or vegetable-based sauce, it will be a lot less fattening than with a buttery, creamy or cheesy rich sauce such as alfredo.”
How often do you eat pasta? Do you avoid it because you think it’s unhealthy? Let us know in the comments section below.
Also read: Get a boost from these healthy pasta varieties
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
