At a time when nutrition and wellness influencers are often on low-carbohydrate diets, starchy foods like bread, pasta and fries are rarely the subject of positive health-related attention.
But one scientist and doctor, King's College London professor Tim Spector, co-founder of science and nutrition company Zoe, told Newsweek there's no need to ditch your pasta to be healthy.
"Pasta has historically had a bad reputation due to the recent low-carb trends," he said. "But there's certainly no need to avoid pasta—or any carbohydrate."
Many people avoid carbs because of their effect on blood sugar. When we eat starchy foods such as pasta, the body quickly turns these foods into glucose—blood sugar—and then the hormone insulin is released to move the glucose from the bloodstream into cells to be used as energy.
Problems can arise if a person is eating too much sugar or carbohydrates, leading to spikes in glucose that require big insulin responses. This can increase the risk of developing insulin resistance, Type 2 diabetes and obesity.
"It's true that white refined pasta is low in fiber and is easy to digest, meaning it can cause more pronounced blood sugar responses if you're having it on its own. So it's probably not a good idea to have a big bowl of plain macaroni every day," Spector said.
"But pasta can definitely be part of a healthy diet, and there are lots of ways to add more fiber, healthy fats and proteins from plants into these dishes," he said.
Adding these other nutrients—fiber, fats and proteins—to carbohydrates such as pasta helps slow the release of glucose into the bloodstream, meaning the insulin response will be more gradual, which is better for avoiding diseases such as diabetes.
That's why, Spector said, the pasta itself is not necessarily the problem. More important is the overall meal.
"It's about the quality of the pasta, how much you're having and what you're having the pasta with," he said. "At Zoe, we focus on adding foods to your plate rather than taking them away, so it's all about having plants in abundance and enjoying delicious meals that will keep you fuller for longer.
"So if you're having a pasta dish full of plants like beans, lentils, extra-virgin olive oil and vegetables, it will pack in a good amount of protein and fiber, creating a balanced meal that's great for your nutrition and gut health," he said.
When pasta cools down, some of it becomes resistant starch, which has a gentler effect on blood sugars, Spector said.
So for people who want to eat pasta without experiencing a sharp blood sugar spike, allowing it to cool—and then reheating it if you'd like it hot—could be a good option.
Pasta features in the Mediterranean diet, Spector pointed out. This diet is widely considered to be one of the healthiest eating plans in the world, emphasizing vegetables, fruit, whole grains, legumes, fish and olive oil.
"In Italy, pasta is eaten regularly but in moderation, often as part of the Mediterranean diet with plenty of vegetables and legumes," Spector said. "Italy also has one of the lowest rates of obesity in the world.
"This contrasts to the U.S. and U.K., where pasta portions tend to be larger. So focusing on portion size can be helpful, as it will leave more room to pack in vegetables."
To boost the nutritional content of a pasta dish, Spector recommends adding a source of fiber and protein—such as cannellini beans—and topping it with extra-virgin olive oil, a healthy fat with antioxidant and anti-inflammatory properties.
"Pasta is a fantastic vehicle for flavor, texture and nutrient-dense, fibrous foods," Spector said. "Most of us aren't getting enough fiber, and choosing a whole grain pasta rather than white increases the amount of fiber you get.
"But if, like me, you don't enjoy the whole grain version as much, stick with good-quality durum white pasta and simply add more high-fiber vegetables to the sauce instead."
For example, he likes to add kale to tomato-based pasta dishes.
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