Pasta can help improve diet quality – According to research published in Frontiers in Nutrition, people who ate pasta had higher Healthy Eating Index scores (several points higher) than those adults and kids that didn’t eat pasta. This means that pasta-eating was associated with better quality diets overall, and pasta eaters were more likely to meet US Dietary Guideline recommendations.
Pasta-eaters have better nutrient intakes - Research shows pasta-eaters have a greater intake of essential hard-to-get nutrients like folate, iron, magnesium, dietary fiber, and vitamin E than non-pasta eaters. One reason could be that pasta is perfect for pairing with high-fiber, nutrient-dense vegetables, lean meats, and beans high in essential vitamins, minerals, and fiber.
Pasta provides energy – pasta is a complex carbohydrate, so it is absorbed and digested more slowly than simple carbohydrates. Not only does it provide excellent energy for physical activity and sports but carbohydrates are also the primary energy source for your brain. Although the brain represents only 2% of your body weight, it needs more than 20% of the body’s daily energy to function.
Pasta doesn’t make you fat - Pasta isn’t likely to pack on the pounds if you offer the appropriate portions. Research shows no significant differences in BMI, waist circumference, and body weight in pasta eaters compared to non-pasta eaters. According to the USDA, a ½ cup serving of cooked pasta like spaghetti contains less than 100 calories, less than a half gram of fat, and less than 5 milligrams of sodium. If there are concerns about weight and calorie intake, replace heavy sauces with vegetable-based versions or just a drizzle of olive oil, or swap out ½ to ¼ of the pasta in a recipe for the same amount of vegetables or beans.
Pasta can help you increase vegetable intake – A study looking at pasta-eaters compared to non-pasta eaters found pasta-eating is associated with higher daily consumption of total vegetables. This research demonstrated increases in the red and orange group (think tomatoes), but other vegetables can also benefit. That’s because pasta is a perfect vehicle for adding more vegetables to the diet and introducing more variety by experimenting with different shapes and vegetables. If you don’t know where to start, follow the rainbow and make your meals colorful.