Can You Eat Pasta Every Day and Stay Healthy? Here’s the Science
Pasta is a mainstay of the Mediterranean diet and Italian culture, loved for its versatility and simplicity. But is consuming it every day really bad for you? In this article we find out what experts and scientific studies say about the benefits and risks of daily consumption.
A complete food, but to be contextualized
Pasta is a source mainly of complex carbohydrates, particularly starch. It also contains protein (especially gluten), a low amount of fat, and micronutrients such as B vitamins and iron. If whole wheat, it also offers a good amount of fiber.
According to the National Institute of Health, pasta can be part of a balanced diet, especially when combined with vegetables, legumes and lean protein sources. However, the key lies in quantities, frequency and combinations.
When can daily pasta become a risk?
Consuming pasta every day, especially in large quantities and in combination with high-calorie condiments (such as cream, butter, sausage or fatty cheese), can contribute to:
- A daily caloric excess
- A glycemic spike (especially with refined pasta)
- A long-term weight gain
- Risk of insulin resistance
- Nutritional imbalances
A monotonous diet, although seemingly healthy, can lead to a deficiency of other key nutrients, compromising the balance of the diet. According to a study published in the British Journal of Nutrition, varying carbohydrate sources (rice, quinoa, potatoes, legumes) reduces the risk of metabolic syndrome.
Pasta every day: depends on these factors
Portions
A proper portion of pasta for an adult is between 2.5 and 3.5 oz (70 and 100 gr) raw. Eating 5 or 7 oz (150 or 200 gr) every day can lead to excess calories, especially if not balanced with physical activity.
Glycemic index
Refined pasta has a higher glycemic index than whole-wheat or durum wheat pasta cooked al dente. Excessive consumption of foods with a high glycemic index is associated with an increased risk of type 2 diabetes.
Seasonings
Pasta topped with vegetables, extra virgin olive oil, and legumes is very different in nutritional terms from a four-cheese pasta. The seasoning makes a big difference.
Physical activity
Active people burn more calories and have higher carbohydrate requirements. In these cases, a daily serving of pasta can be not only tolerable but helpful for muscle recovery.
Conclusion: pasta yes, but with balance and common sense
Pasta can be eaten every day without compromising health, as long as it is part of a balanced diet with correct portions and light seasonings. It is a satiating food, easily digestible and in perfect harmony with a healthy diet such as the Mediterranean one. Scientific studies, such as the one published in The Lancet Public Health in 2018, confirm that moderate carbohydrate intake is associated with increased life expectancy. The secret lies in awareness, food variety, moderation and an active lifestyle.
Khadija Diagne
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