Q: I heard pasta is bad for my health. Is this true?
A: Judith C. Thalheimer, RD, LDN, executive editor of Tufts Health & Nutrition Letter, answers: “Pasta is traditionally made from refined (white) flour. Ideally, you should limit intake of refined grains and replace them with whole grains. Refined grains are stripped of fiber and beneficial nutrients (although the federal government mandates some of those vitamins and minerals be added back in in a process called enrichment to prevent nutrient deficiencies).
“Most refined carbohydrates (refined grains, starches, and sugars) are digested and absorbed quickly, which can cause blood sugar to spike and contribute to the development of insulin resistance and type 2 diabetes. Pasta is a little different: the starch granules in the pasta are packed tightly together in a network of gluten, so pasta is not broken down as quickly as other refined wheat products.
“Still, choosing whole-grain pasta or other alternatives, such as noodles made from legumes (chickpeas, edamame, and lentils) will increase the fiber and general nutritional value of your pasta meal. Whole-wheat pasta is an excellent source of fiber and has about twice as much potassium and calcium per serving as traditional pasta. It takes a bit longer to cook and has a firmer texture and stronger flavor than white pasta. If you find these differences off-putting, look for whole grain pasta made from white wheat (a different variety of whole wheat grain that is lighter in color and has a more delicate flavor) or products made from half whole wheat and half refined.
“It matters what you eat with your pasta. For example, fettuccine alfredo contains a lot of saturated fat, while pasta with pesto has heart-healthy unsaturated fat. Whatever type of pasta you choose, toss it with plenty of veggies, top it with a tomato sauce (preferably reduced sodium) or olive oil, and pair it with beans, poultry, shrimp, or fish instead of red and processed meats.
“Portion size is also a consideration. Dietary recommendations say most adults should aim for six servings of grain foods a day (and at least half of those servings should be whole grain). A serving of pasta is one half-cup. In general, if a pasta dish is your main course, start with one cup of pasta and bulk up the dish with vegetables and a source of protein. If it’s a side dish, stick to a half-cup.”
