It’s been debatable for years if pasta is good for you. Some critics have said that because pasta is high-carb, it will make you fat— and it’s something you should cut out. However, a new study cited in the BMJ Open found that pasta is low-glycemic and can be eaten two or three times a week! More so, with many pastas now being made with quinoa (pronounced KEEN-wah), omega-3 fats, chickpea and whole wheat, eating pasta has never been healthier.
To determine the study’s outcome, researchers reviewed a series of randomized controlled trials. Researchers found no change in participants who only ate pasta— but for those who consumed a low-glycemic diet, researchers found that bodyweight was reduced compared to those who ate a higher glycemic diet.
Researchers found that pasta did not adversely affect white adiposity (body fat) and can even reduce bodyweight and body mass index (BMI!). In some cases, it should be noted that what you put on top of the pasta and will affect your bodyweight. Try and avoid heavy Alfredo sauces made with cream or butter. A good substitute is Alfredo sauce made with Greek yogurt, or almond milk. Sound strange? Try it. Also, avoid large amounts of cheese and salt. Eating too much cheese can adversely affect your diet. Quite often, spaghetti and meatballs are accompanied by heaping servings of sauce, meatballs, sausage and cheese. This is not a healthy version of pasta, but it is delicious! You can make meatballs with turkey meat; just use lots of spice for the flavor.
White cheeses like Parmesan, Romano or ricotta can be used with pasta, but consider how much cheese you’re using. Also, when possible, tomato sauce made with olive oil, garlic and various spices is best to adorn your pasta with. Moderation is key. You can also try having your pasta with extra-virgin olive oil with almond slices and with basil and parsley (i.e., pesto), or adding some pastas to spinach and arugula salads. So, with that advice it is safe to say: mangia, mangia, which simply means, “eat, eat.”
Chiavaroli L and Kendall CWC, et al. Effect of pasta in the context of low-glycaemic index dietary patterns on body weight and markers of adiposity: a systematic review and meta-analysis of randomized controlled trials in adults. BMJ Open 2018;8:e019438. doi: 10.1136/bmjopen-2017-019438.