What is the healthiest pasta? Top 7 and recipes chosen by nutritionists

Pasta is one of the world’s favorite foods, but it’s often maligned because of its carbohydrate content. Although traditional pasta is made from refined grains, this food can definitely be included in a healthy diet. Case in point: Pasta is a staple of the Mediterranean diet, and experts consider it one of the healthiest ways to eat it.

Further evidence comes from a 2020 study that looked at the link between pasta eaters and pasta avoiders. The study found that people who ate pasta had higher daily intakes of folate, iron, magnesium, and fiber and had better diet quality than those who avoided pasta. Pasta eaters also had lower intakes of saturated fat and added sugars than non-pasta eaters.

These days, there are plenty of pasta options to meet your dietary needs and goals. Here’s a guide to the healthiest pasta and the most nutritious way to eat it to reap the benefits of a balanced diet.

pasta nutrition

The nutritional value of pasta depends on the type you choose. For example, whole wheat pasta contains more fiber than traditional white pasta, and pasta made from legumes (such as chickpeas) contains much more protein than either type of pasta. It is. The nutrition of veggie noodles varies depending on which healthy vegetables you choose, but they usually contain fewer calories and carbohydrates than other types of pasta.

Generally, a cup of regular cooked pasta noodles contains the following ingredients:

• 168 calories
• 6 grams of protein
• 33 grams of carbohydrates
• 2 grams of dietary fiber
• 1 gram of fat
• 0 grams saturated fat

What is the healthiest type of pasta?

chickpea pasta

The healthiest pasta will depend, in part, on your specific needs and goals. For example, some people need to avoid gluten, while others can safely consume it. But my vote goes to chickpea pasta as the healthiest pasta. Because chickpea pasta is gluten-free, meets a variety of dietary needs, and is rich in protein and fiber.

2 ounces provides the following benefits:

• 190 calories
• 11 grams of protein
• 34 grams of carbohydrates
• 8 grams of dietary fiber
• 4 grams of fat
• 0.5g saturated fat

Protein is more satiating than other macronutrients (carbohydrates and fats) and helps you stay fuller longer. It also helps maintain muscle mass, which is important for weight management and healthy aging. Additionally, one study found that people who eat chickpeas have a more nutritious diet than people who don’t eat chickpeas.

Choosing a pasta that contains protein, such as chickpea pasta, will make mealtime easier because you won’t have to cook the protein separately to create a balanced meal. Simply add non-starchy vegetables and your favorite sauce for a healthy meal.

Many brands are making chickpea pasta these days, but the healthiest version has one ingredient: chickpea flour. Some popular brands may contain additives such as starches or gums to give chickpea pasta a classic pasta-like texture. However, these substances may be associated with disease risk. A large study conducted in 2023 found a link between cardiovascular disease risk and common emulsifiers such as xanthan gum. Therefore, we recommend finding chickpea pasta that does not contain these substances.

What are healthier pasta options?

Pasta lovers will appreciate that there are many healthier options. Here are some top choices.

whole grain pasta

Whole-wheat pasta has a nuttier flavor and grainier texture than regular pasta, but it tastes just as good with sauce.

Unlike regular pasta, whole wheat pasta contains all three parts of the grain (bran, endosperm, and germ), making it less processed and more nutritious. Whole grain foods contain fiber, health-protecting antioxidants, vitamins, and minerals.

Results from a large review study suggest that replacing refined grains with whole grains, such as whole-wheat pasta, reduces the risk of heart disease, stroke, type 2 diabetes, and colorectal cancer.

1 cup of cooked whole wheat pasta contains:

• 207 calories
• 7 grams of protein
• 39 grams of carbohydrates
• 2 grams of dietary fiber
• 1.5 grams of fat
• 0 grams saturated fat

Soba noodles

These noodles are made from buckwheat, another whole grain. Buckwheat is a nutritious gluten-free grain, but if you’re on a gluten-free diet, check the label of your buckwheat carefully, as some products may contain a mixture of buckwheat flour and wheat flour. please.

Buckwheat contains many bioactive compounds that have antioxidant, anti-inflammatory, anti-cancer, and anti-diabetic properties.

2 ounces of 100% buckwheat contains:

• 200 calories
• 7 grams of protein
• 2 grams of dietary fiber
• 39 grams of carbohydrates
• 1.5 grams of fat
• 0 grams saturated fat

brown rice pasta

This whole-wheat pasta is gluten-free, but also perfect for those who prefer whole-wheat pasta to its milder flavor.

This healthiest serving of rice is an excellent source of magnesium, phosphorus, selenium, and B vitamins, and a good source of manganese, a nutrient that supports bone health and is necessary for brain and nerve function. Sources are also included.

1 cup of cooked brown rice pasta contains:

• 215 calories
• 5 grams of protein
• 50 grams of carbohydrates
• 3 grams of dietary fiber
• 3 grams of fat
• 0 grams saturated fat

red lentil pasta

Red lentil pasta is also a healthy alternative to traditional pasta. Not only is it gluten-free, it’s also rich in protein and fiber. Lentils are also a good source of other nutrients such as folic acid and iron. Additionally, it has antioxidant, anti-inflammatory, and antibacterial properties that can have a positive effect on many health problems, such as heart disease and type 2 diabetes.

As with other types of pasta, look for versions that contain one ingredient (in this case, red lentil flour) and no gums or additives.

2 ounces of red lentil pasta provides:

• 180 calories
• 13 grams of protein
• 34 grams of carbohydrates
• 6 grams of dietary fiber
• 1.5 grams of fat
• 0 grams saturated fat

veggie noodles

Replacing pasta with non-starchy vegetables is a fun way to get more vegetables into your diet and is beneficial for most people. It is also useful for people who are watching their carbohydrate and calorie intake.

If you want to jump on the veggie noodle bandwagon but don’t want to replace it completely, consider replacing some of your pasta with vegetables. This blend gives you the best of both worlds. If you want to try veggie noodles but don’t have a spiralizer (or don’t want to do the hassle), you can buy frozen or freshly cooked spiralized vegetables at most major grocery stores.

Veggie noodles are low in protein, so pairing them with protein-rich foods like ground turkey helps balance out your diet.

A cup of cooked zucchini has the following benefits:

• 27 calories
• 2 grams of protein
• 5 grams of carbohydrates
• 2 grams of dietary fiber
• 1 gram of fat
• 0 grams saturated fat

healthiest pasta for weight loss

All types of pasta can be incorporated into your weight loss diet, but some types are more effective than others. You might think veggie noodles are the best pasta for weight loss, but if you’re looking to shed a few pounds, edamame pasta is my top recommendation.

edamame pasta

The fiber and protein found in edamame pasta makes it a great choice for weight loss. Because these nutrients help you feel fuller longer and eat less food overall. Additionally, bioactive compounds found in soybeans known as soy isoflavones have been shown to influence the gut microbiome in ways that affect carbohydrate absorption and metabolism. For this reason, soy foods are potentially beneficial for weight management.

Again, look for edamame pasta without thickeners.

2 ounces of edamame pasta has the following benefits:

• 190 calories
• 25 grams of protein
• 50 grams of carbohydrates
• 11 grams of dietary fiber
• 3.5 grams of fat
• 0 grams saturated fat

the healthiest pasta dishes

A common mistake with pasta is eating too much. In Mediterranean regions, where pasta is a staple food, pasta is often eaten in smaller amounts and balanced with other foods than what we are used to eating in the United States.

A balanced pasta contains more vegetables than pasta. It’s also helpful to add protein sources like seafood or chicken to your pasta dishes, unless you’re choosing a protein-rich pasta. Also, avoid creamy, rich sauces. Healthier options include red sauces such as pesto and olive oil-based sauces.

Here are some ideas for making healthy pasta dishes at home.

Pasta with zucchini pistachio and parmesan cheese

Serve with salmon and side salad.

Giada de Laurentiis baked penne with roasted vegetables

Side salads are also recommended here.

creamy avocado pesto pasta

Add a side salad and chicken here, or use protein-forward pasta instead.