Contrary to common beliefs, pasta isn’t the villain in your diet, says a leading dietitian. Here’s a brief breakdown of why it’s all about moderation and balance when it comes to enjoying this beloved carb.
A leading American dietitian, Shyla Cadogan, debunks the myth that pasta is inherently unhealthy. According to her recent piece on StudyFinds, the key lies in portion control and smart choices.
Cadogan advises sticking to a recommended serving size of 2 ounces (56.7g) of uncooked pasta, equivalent to roughly 1 cup of cooked pasta. This serving contains around 200 calories, 40 grams of carbs, 6 grams of protein, and 1 to 2 grams of fiber, as per Barilla, the world’s largest pasta producer.
While carbs often get a bad rap, they’re actually the body’s preferred energy source. Whole-grain pasta, in particular, packs more fiber and protein, keeping you full for longer.
However, the problem arises with how pasta is prepared. Creamy sauces, meats, and cheeses can quickly turn a healthy dish into a calorie bomb. Cadogan suggests adding vegetables and lean proteins to maintain balance.
Another pitfall is treating pasta as the main course instead of a side dish, leading to overeating. To counter this, Cadogan recommends incorporating pasta into a balanced meal with a variety of colors and nutrients.
For those seeking alternatives, chickpea, protein, edamame, and black bean pasta offer higher fiber and protein content.
Despite the popularity of low-carb diets, Cadogan emphasizes that pasta can be part of a healthy lifestyle. In fact, a study from the Free University of Languages and Communication IULM in Milan found that pasta consumption can boost mood as effectively as favorite music or sports.
In conclusion, Cadogan urges moderation and appreciation for pasta, emphasizing its potential to bring joy to the table when enjoyed mindfully.
