Is pasta a bad food? Understand and learn about other mass options

Spaghetti is one of the most popular dishes in the world and often raises questions about its relationship with health. After all, is swapping traditional pasta made from wheat for versions made from different vegetables or grains really necessary for the dish to be healthier? I can already say that the answer depends more on the context than on the dough itself.

Traditional pasta, made from wheat, is a source of energy and can be part of a balanced meal. It provides important carbohydrates for our body and, when accompanied by lean proteins and lighter sauces, helps with satiety and does not interfere with the diet.

"Traditional pasta can be part of a healthy diet, even in weight loss diets. What will determine its impact on health and weight is the quantity consumed, the frequency and, mainly, the accompaniments. What should be avoided are excesses and very high-calorie sauces, such as those based on cream or with a lot of fat", explains Bruna Manes, postgraduate doctor in endocrinology and nutrition from Abran (Brazilian Association of Nutrology).

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Other types of 'pasta'
However, there are those who prefer other pasta options, which do not use wheat as a base. It is the so-called "alternatives to spaghetti" that have been gaining ground, whether due to the search for less caloric meals, the need to vary the diet or even due to intolerance to the wheat present in traditional pasta.

Vegetables such as zucchini, carrots and peach palms are transformed into threaded versions that resemble pasta and work well as a base for tomato or olive oil sauces with herbs. In addition to being lighter, they increase fiber consumption and reduce the amount of refined carbohydrates in the dish.

"These substitutions make sense when the objective is to reduce inflammation, improve digestibility, promote weight loss, control insulin resistance, in addition to avoiding the harmful effects of Brazilian wheat gluten, which is one of the worst for intestinal and immunological health", adds Giovanna Baleeiro, integrative functional nutritionist.

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Pasta made with legumes, such as chickpeas, lentils and beans, has also gained prominence in the meals of those looking for more nutritious alternatives than traditional pasta. They contain more protein and fiber than common pasta and are interesting for those looking for greater satiety or following wheat-restricted diets.

However, care must be taken when consuming these pastas and complementing the dish with proteins such as chicken or beef.

"The problem is that, as they have little protein and almost no energy, if they are used as a sole substitute for pasta, they end up leaving the meal with a lower satiety effect and less nutritious in terms of proteins and carbohydrates. Furthermore, vegetable spaghetti has a lower satiety effect and the feeling of hunger may appear faster", explains Felipe Fedrizzi Donatto, sports nutritionist.

But more than choosing the type of pasta that will be used to prepare the meal, the ideal is to think of the dish as a set, according to experts interviewed by CNN. Pasta should be just one part of the meal, not the entire dish. And more than thinking about which type of pasta to use, it's important to pay attention to the sauce that will accompany it.

"A vegetable or legume pasta loses its benefits if it is accompanied by ultra-caloric sauces, with excess fat, sausages or cream. Likewise, a traditional pasta can become a balanced meal if it is accompanied by homemade tomato sauce, vegetables and lean proteins. Therefore, it is the dish as a whole that will determine whether the meal is healthy or not", says Manes.

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Source: CNN