Rethinking Pasta: A Nutrition Scientist's Perspective On Healthy Eating

In an era where low-carbohydrate diets dominate nutrition discussions, starchy foods such as pasta often face scrutiny. However, Professor Tim Spector of King’s College London, co-founder of the nutrition-focused company Zoe, argues that pasta can have a place in a healthy diet.

“Pasta has been unjustly maligned due to recent low-carb trends,” Spector stated in an interview with Newsweek. “There’s no need to completely eliminate pasta—or any carbohydrates—from your meals.”

Many individuals shy away from carbohydrates due to their impact on blood sugar levels. When consumed, starchy foods like pasta are rapidly converted into glucose, prompting the release of insulin to regulate blood sugar by facilitating its absorption into cells.

Concerns arise when excessive consumption of sugars and carbohydrates leads to significant spikes in blood glucose, necessitating increased insulin production. This pattern can heighten the risk of developing insulin resistance, Type 2 diabetes, and obesity.

Spector acknowledged, “White refined pasta tends to be low in fiber and is easily digested, which can result in more pronounced blood sugar spikes if eaten alone. Consuming a large bowl of plain macaroni daily is not advisable.”

Nonetheless, he emphasized that pasta can certainly fit into a balanced diet. By incorporating more fiber, healthy fats, and plant proteins into pasta dishes, individuals can mitigate blood sugar spikes. “The pasta itself isn’t the main issue; it’s crucial to consider the overall meal,” Spector explained.

According to Spector, focusing on the quality and quantity of pasta, as well as its accompaniments, is key. At Zoe, the philosophy encourages adding nutrient-rich foods rather than eliminating them. “A pasta dish enriched with beans, lentils, extra-virgin olive oil, and vegetables can offer a wealth of protein and fiber, contributing to a balanced meal that supports nutrition and gut health,” he noted.

Spector also highlighted an interesting property of pasta: when cooled, some of it becomes resistant starch, which has a milder effect on blood sugar levels. “For those concerned about sugar spikes, allowing pasta to cool before reheating can be beneficial,” he advised.

Moreover, pasta is a staple in the Mediterranean diet, renowned for its health benefits and focus on vegetables, fruits, whole grains, legumes, fish, and olive oil. “In Italy, pasta is consumed regularly but in moderation, often accompanied by plenty of vegetables and legumes,” Spector observed, noting that Italy boasts one of the lowest obesity rates worldwide.

In contrast, portion sizes in the U.S. and U.K. tend to be larger. Spector suggests that being mindful of portion sizes can create space for additional vegetables, enhancing nutritional value.

To elevate the health profile of a pasta dish, Spector recommends including a source of fiber and protein, such as cannellini beans, and finishing with a drizzle of extra-virgin olive oil, celebrated for its antioxidant and anti-inflammatory benefits.

“Pasta serves as an excellent base for flavorful, nutrient-dense foods,” he concluded. “As many people lack sufficient fiber in their diets, opting for whole grain pasta over white is advisable. However, if whole grain isn’t your preference, high-quality durum white pasta combined with additional high-fiber vegetables can be a great alternative.”