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Pasta is one of those foods that’s universally loved but often maligned because, well, carbs. It’s traditionally made from refined grains, so can pasta be healthy? The answer is absolutely. Case in point: Pasta is a staple of the Mediterranean diet, which experts consider one of the healthiest ways to eat.
More evidence comes from a 2020 study examining associations between pasta eaters and avoiders. The study found that pasta eaters had better diet quality, with higher daily intakes of folate, iron, magnesium and fiber compared to those who avoided pasta. Pasta eaters also had a lower intake of saturated fat and added sugars compared to those who didn’t eat pasta.
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 enjoy the benefits of a balanced diet.
Pasta nutrition
The nutritiousness of your pasta depends on the type you choose. For instance, whole-wheat pasta will have more fiber than traditional white pasta, while pasta made from pulses (like chickpeas) will offer much more protein than either option. For veggie noodles, nutrition will depend on which healthy vegetable you choose, but they’ll typically have fewer calories and carbs than other types of pasta.
Generally speaking, a cup of regular, cooked pasta noodles has:
- 168 calories
- 6 grams of protein
- 33 grams of carbohydrates
- 2 grams of fiber
- 1 gram of fat
- 0 grams of saturated fat
What is the healthiest type of pasta?
Chickpea pasta
To some degree, the healthiest pasta depends on your specific needs and goals. For instance, some people need to avoid gluten, while others can safely consume it. However, my vote for the healthiest pasta goes to chickpea pasta because it’s gluten free, so it meets various dietary needs, and it’s high in protein and
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