For years, pasta has been seen as a guilty pleasure for those who want to maintain their weight. The idea that eating pasta can lead to weight gain has been perpetuated in popular culture and by various diet fads.

However, scientists are now confirming that pasta may not be as bad as we once thought. Studies have shown that eating pasta doesn’t necessarily result in weight gain and could even help people lose weight.

The study that debunked the myth

One study conducted at St. Michael’s Hospital in Toronto found that pasta consumption wasn’t linked to weight gain in participants who ate legume-based pasta instead of wheat-based pasta.

Not only that, but the participants who consumed legume-based pasta actually lost weight during the course of the study.

This is because legume-based pasta is higher in protein and fiber than wheat-based pasta, which means it takes longer to digest and keeps you feeling full for longer periods of time.

Another study conducted at the Neuromed Institute in Italy backed up these findings. Researchers found that people who consumed pasta as part of a Mediterranean diet had a lower risk of abdominal obesity than those who didn’t eat pasta.

Why pasta isn’t as bad as we once thought

Pasta often gets a bad reputation because it’s high in carbohydrates, which are often viewed as the enemy of weight loss. However, carbohydrates are an important source of energy and can be part of a healthy diet when consumed in moderation.

Pasta is also relatively low in calories, especially when compared to some other popular carbohydrate sources like bread or potatoes.

One cup of cooked elbow pasta contains only around 220 calories, while a medium-sized bagel can contain upwards of 300 calories.

Furthermore, pasta is a versatile food that can be paired with a variety of healthy ingredients like vegetables, lean protein, and healthy fats. It’s all about portion control and balance.

Tips for incorporating pasta into a healthy diet

If you love pasta but want to keep your weight in check, here are some tips to keep in mind:.

Choose whole grain or legume-based pasta instead of wheat-based pasta.
Aim for a serving size of around one cup cooked pasta per meal.
Pair pasta with plenty of vegetables for added fiber and nutrients.
Add lean protein like chicken or tofu to help keep you feeling full.
Use healthy fats like olive oil in your pasta sauce instead of cream or cheese.

The bottom line

Eating pasta doesn’t have to be a guilty pleasure. In fact, incorporating pasta into a balanced diet could actually help you lose weight and maintain a healthy weight in the long run. As with any food, portion control and balance are key.