Enjoy pasta without fear of packing on the pounds

Enjoy pasta without fear of packing on the pounds

If you’ve been avoiding eating pasta for fears you’d gain excessive weight, you may want to rethink your decision. It’s true carbohydrates have gotten a lot of bad press for the obesity epidemic. But research has found that pasta is not to be blamed for causing weight gain after all.  In fact, individuals who eat pasta tend to have a lower body mass index (BMI) , a smaller waist measurement, and a smaller waist-to-hip ratio. A high waist-to-hip ratio (greater than 0.86 for women, greater than 1.0 for men) is linked to an increased risk for cardiovascular disease and type 2 diabetes.

What research has to say about pasta

Pasta does indeed contain carbohydrates – most pasta is made almost exclusively from semolina flour, which is milled from durum wheat. Unlike ‘refined’ carbohydrates such as white bread, white rice, cake, cookies, or sugary breakfast cereals, these are rapidly absorbed into the bloodstream where as pasta has a low glycemic index. Foods with a low glycemic index, such as pasta, means it causes smaller increases in blood sugar levels than those caused by eating foods with a high glycemic index.

One study which included more than 14,000 participants found no correlation between eating pasta and an unhealthy weight – it was opposite. Those who are pasta weighed less with the pasta consumption having a negative association with BMI, waist circumference, and waist-to-hip ratio and with a lower prevalence of overweight and obesity.

Another systemic review and meta-analysis study identified 30 randomized control trials involving almost 2500 people who are pasta instead of other carbohydrates as part of a healthy low-glycemic index diet. What the study found was that pasta did not contribute to weight gain or increase in body fat. In fact, it actually showed a small weight loss amongst the participants.

The healthiest ways to eat pasta

The Mediterranean diet uses pasta abundantly throughout this style of eating. In 1 cup of cooked whole wheat pasta, it provides 200 calories all from healthy complex carbohydrates, 7 grams of plant-based protein, and 3 grams of fiber. In addition, pasta contains antioxidants, minerals, and B vitamins such as folic acid and niacin, helping your body metabolize energy. 

Pasta can be part of a balanced meal and healthy eating plan. The pasta itself is not the contributor to weight gain; rather it’s your choice of toppings that can lead to putting on pounds. For example, if your are eating fettuccini alfredo, spaghetti with meat sauce, lasagna with meat and cheese, or pasta with Italian sausage, it’s those sort of topping – meat and cheeses – that contribute more to gaining weight than the pasta.

To keep pasta healthy, use tomato-based sauces with vegetables such as tomatoes, broccoli, squash, carrots, or chopped asparagus and season with basil, oregano, or an Italian seasoning mix. Pairing veggies with whole wheat pasta is a winning combination nurturing your health without weighing you down.

David B. Samadi, MD, Urologic Oncology Expert and Robotic Surgeon located at 485 Madison Avenue on the 21st floor, New York, NY – 212-365-5000.  Follow Dr. Samadi at www.samadimd.com,  www.prostatecancer911.com, and www.roboticoncology.com