Can you eat pasta on a weight loss diet? Heres what the experts say

Pasta is probably the second most popular Italian dish worldwide (first being pizza). And if you’re anything like us, a plate full of mac and cheese can make you happy anytime. But according to popular belief, the cheese, carbohydrates, and gluten in pasta recipes take their toll on our bodies. This is exactly the reason why many fitness enthusiasts prefer to keep it out of their meal plan. What if we said that pasta can also be healthy?! Yes that’s right! According to a report published in The Sun, pasta, if eaten in the right amount, can help you lose weight. In fact, it can easily be part of a balanced diet, the report adds.

Read also: 7 Mistakes You Should Avoid Making Restaurant-Style Pasta


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Can you eat pasta on a weight loss diet?

“Studies have shown that people lose more weight when their diet includes pasta on a daily basis,” says Emma Beckett, a registered dietitian from Newcastle University. Let’s explain more.

You probably know that our bodies need a certain amount of macronutrients – proteins, carbohydrates and fats – on a daily basis to keep going. However, the amount varies according to body size, gender, and how much energy we consume. Hence, it is always suggested by health practitioners to include every food item in our daily diet to maintain a healthy diet.

“There is no good or bad food group; moderation is key. A balanced approach to food intake and energy expenditure is critical,” explains Shilpa Arora, registered dietitian and health coach at Macrobiotics.

With all that in mind, we say, make a conscious decision to eat pasta even when you’re on a weight loss diet.

Read also: Pasta craving? Turn this vegetable into pasta and enjoy your meal guilt-free


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Nutrients in Pasta | How much fat, protein, and carbohydrates are in 1 cup of pasta:

According to USDA data, a cup of cooked pasta, which is about 145 grams, contains 1.3 grams of total fat, 43 grams of total carbohydrates, 2.5 grams of dietary fiber and 8.1 grams of protein.

What is the correct way to eat pasta to get rid of extra pounds:

  • Nutritionist Emma Beckett suggests that rather than giving up pasta altogether, one should consider reducing portion size.
  • You can also switch to whole-grain pasta (which is higher in fiber) to add to your healthy diet, she adds.
  • However, gluten-free pasta is not recommended for a weight loss diet. Gluten-free pasta contains less protein than wheat pasta. Although it is still a healthy option for people with gluten intolerance, gluten-free pasta may not be a great option to add to a weight loss diet.

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Here are 5 pasta recipes for you:

Aglio Olio Pasta:

This classic pasta recipe calls for olive oil, loads of garlic, and some fresh parsley. Mix everything together with some chili flakes, salt and relish. Some people also add vegetables to make the dish hearty and healthy. Click here for the recipe.

Coconut pasta:

This pasta recipe contains a little bit of coconut. Prepare the sauce with coconut milk, semolina, olive oil, butter, garlic, ginger and onions, and stir the boiled pasta in it. Enjoy the dish hot. Click here for the recipe.

Gouda Masala Noodles:

This Desi-style noodle is an indulgence. Mix aromatic Maharashtrian gouda masala with cooked noodles and enjoy the flavors to the fullest. Click here for the recipe.

Chicken and Mushroom Pasta:

If you’re looking for a protein-rich option, here we have a pasta recipe that includes chicken and mushrooms. Stir in the heavy cream, chicken broth, herbs, and spices. Click here for the recipe.

Broccoli Pasta Salad:

Perhaps this is the delicious way to include vegetables in your child’s diet. The pasta salad is less fatty and includes broccoli and baby corn in it. Click here for the recipe.

Prepare this delicious pasta and spoil it! But remember, maintain a healthy portion size, because moderation is key!

Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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