By Lizzie Streit, MS, RDN, LD 

Although it’s most commonly associated with Italian cuisine, pasta is a versatile and universally loved food. There are hundreds of pasta varieties, including diverse shapes and sizes as well as different types of ingredients. 

In the world of nutrition, pasta sometimes gets a bad rep. Health gurus and low-carb advocates claim that it’s too high in carbohydrates and should be avoided. But in reality, this adored food can certainly have a place in a healthy diet. 

Keep reading to learn about pasta nutrition, different types, and how to incorporate it into balanced, mindful eating. 

Pasta Nutrition and Types 

Plain pasta is usually made with just a few ingredients (flour, water, oil, and/or salt). In the United States, white pasta is often enriched with vitamins and minerals. As a result, it may have more of these nutrients than whole wheat pasta. However, whole wheat pasta contains more fiber. Regular flour-based pastas provide carbohydrates and some protein. 

In addition to pastas made from wheat flours, there is a growing number of pastas made from other grains, legumes, or vegetables. Walk down the pasta aisle at the grocery store, and you may see pasta made from chickpeas, lentils, brown rice, quinoa, cassava, edamame, and even cauliflower. 

The nutrition of these varieties depends on the type. Legume-based pastas, like chickpea and lentil pasta, tend to be higher in protein than flour- and grain-based pasta. They also tend to contain more fiber and fewer total carbohydrates. The micronutrient content varies as well, with some options providing higher amounts of iron and potassium than regular pasta. 

Some pasta varieties offer wanted characteristics outside of nutrition. Individuals following gluten-free diets may choose legume, brown rice, or quinoa pasta. Cassava pasta, on the other hand, is an option for those who want an entirely grain-free option. Chickpea or lentil pastas may be popular with those who are watching their refined carbohydrate intake and want to increase fiber consumption. There’s something for everyone! 

Ways to Eat Pasta 

Pasta can be a great addition to a healthy diet. Remember to be mindful of portion size and think of regular pasta as the carbohydrate for your meal, taking up about one quarter of a balanced plate. Serve it with a lean protein and non-starchy veggies (like a side salad). 

For a nutrition boost, consider using a legume-based pasta for more protein and fiber. Choosing this type of pasta can also help you make it more of a main dish. 

Here are some recipe ideas for incorporating pasta into a healthy diet: 

• Spaghetti with chicken breast, steamed broccoli, and Greek yogurt alfredo sauce 

• Pasta bake with whole wheat penne, ground turkey, kale, mushrooms, peppers, tomato sauce, and parmesan cheese (add it to your meal prep routine!) 

• Chickpea pasta with sautéed mushrooms, thyme, and white wine sauce with a side of green beans 

• Lentil pasta with sautéed zucchini, tomatoes, garlic, spinach, and pine nuts 

• Spaghetti with lentil “Bolognese” and a side salad 

Note from Healthy For Life Meals: Eating healthy doesn’t mean giving up pasta. We incorporate this delicious food in our menus! Check out our plans to get started with fully prepared, mouthwatering meals today, and save $10 on your first full-week order.