The Healthiest Way to Prepare Pasta, According to RDs

Though Italian in origin, Americans have fully adopted pasta as one of their favorite dishes where it often serves as the pinch hitter in many weeknight dinner rotations. However, pasta doesn’t necessarily have the best reputation when it comes to health. “Many times pasta is demonized as a ‘fattening’ food,” says Lacy Puttuck, MS, RDN, CISSN, CSCS. This is often due to the carbs, gluten, calories, and any other less-than-healthy ingredients pasta recipes may contain. 

But we’re here to tell you that pasta can absolutely fit into a healthy, balanced diet—as long as you choose the right variety, opt for healthy additional ingredients, and cook it the right way. To unpack all of these facets, we’ve gathered more information from Puttuck to help you understand the healthiest way to prepare and enjoy pasta at home.

Health Benefits of Cooked Pasta 

When it comes to the health benefits of pasta, they really boil down (pun intended) to the ingredients the product is made with. “Pasta is available in many forms. Most eat varieties made from wheat flour, though other forms of pasta made from chickpea flour are also available at many grocery stores,” says Puttuck.

Wheat Flour Pasta

In terms of wheat flour-based pastas, refined white pasta won’t offer much nourishment other than starch, or quick-metabolizing carbohydrates. The one caveat here is if you buy a tri-color or veggie-enriched white pasta, like spinach or sundried tomato. The addition of these veggies to the pasta dough add micronutrients, like vitamin C and plant compounds, that could yield some anti-inflammatory or antioxidant benefits, giving the immune system a little boost.

Whole Wheat Pasta

Whole wheat pasta, on the other hand, has much more to offer nutritionally. “Whole wheat [pasta]varieties are a good source of fiber, which helps control hunger and promotes heart health,” says Puttuck. This is accomplished through fiber’s ability to slow digestion, encouraging greater satiety after eating and better blood sugar regulation. Additionally, the soluble fiber in whole wheat pasta binds to dietary cholesterol in the small intestine, helping to pass it through the body instead of being absorbed into the bloodstream—in turn supporting heart health. Fiber is a game changer for digestive health, too. “Plus, whole wheat pasta is a good source of B vitamins, which are important for energy utilization and metabolism,” adds Puttuck.

Chickpea Pasta

Gluten-free pasta options, like those made with chickpeas or other legumes, are often an even greater step up in terms of nutrition. Chickpea pasta not only offers the fiber and B vitamins of whole wheat pasta, but contains remarkable amounts of protein—upwards of 10 grams per two ounces dry (a typical serving size). Like fiber, protein also slows digestion, supporting feelings of fullness and more stable blood sugar levels. Protein helps grow, maintain, and repair most tissues throughout the body, most notably muscles, too. “This extra protein is especially alluring for someone who is following a plant-based diet,” Puttuck explains, as protein can sometimes be harder to come by for those eating in this way. Chickpea pasta (and most other varieties made from legumes) also offer noteworthy amounts of iron, potassium, phosphorus, zinc, magnesium, and even some calcium. These work to support heart, immune, and bone health. “Iron also promotes healthy blood and oxygen transportation through the body,” Puttuck adds. A final draw to these options is that they’re typically gluten-free—ideal for those with celiac disease or gluten sensitivities.

The Healthiest Way to Cook Pasta

While new age ways of cooking pasta are emerging on social media (like oven baking or stovetop cooking in broth with no need to drain), the tried and true preparation method we all grew up with continues to be the healthiest way.

Boiling pasta in water with a touch of salt is the healthiest way to cook pasta, as it doesn’t introduce any additional fat or excessive amounts of sodium. “When preparing pasta, use only about one teaspoon of salt in the water to keep it lower sodium,” Puttuck recommends.

Tips for Cooking the Healthiest Pasta 

Once your pasta has been boiled and drained, there are plenty of ways to improve the healthfulness of your final dish.

• Pick a nutrient-dense pasta option: Starting with a healthier noodle, like whole wheat or legume-based pasta, paves the way for improved nutrition. “Make sure the pasta you choose contains minimal ingredients—many pastas are just one ingredient such as semolina flour or chickpea flour,” says Puttuck. 
• Boil your own pasta: Boil dried pasta at home instead of purchasing pre-made pasta meals. “Use plain pasta as your base, not the packaged pasta meals or mixes, as these usually contain quite a bit of unhealthy added ingredients like sodium, saturated fat, and mystery additives,” Puttuck says.
• Opt for nutrient-dense add-ins—especially veggies: “Pasta dishes should have at least as many vegetables as pasta, a one to one ratio is optimal,” encourages Puttuck. Veggies that pair particularly well with pasta include spinach, kale, broccoli, cauliflower, eggplant, zucchini, peppers, tomatoes, mushrooms, asparagus, and any herbs you love (yes, those count!). The addition of any of these vegetables will boost the fiber, vitamin, mineral, and plant compound content of your final dish, resulting in major overall health benefits.
• Add lean protein: Lean protein can be a smart addition to your pasta recipe, too. “Add in shrimp, chicken, or lean meat for more balance in the meal, as protein will help to avoid overeating through promoting satiety,” says Puttuck. Plant-based options like tofu, tempeh, and legumes like lentils, peas, and beans all work deliciously here as well.
• Choose the right sauce: Picking a nutritious sauce for your pasta can also be a big factor in its overall healthfulness. “Use only tomato or vegetable-based sauces, and try to limit saturated fats by avoiding cheese and cream-based sauces,” offers Puttuck. Though controversial, saturated fat has been found to negatively impact blood cholesterol levels and is best consumed in limited quantities. Thankfully, there are so many tasty tomato and veggie-based sauces to choose from, including marinara, puttanesca, pomodoro, pesto, and even inventive creations like butternut squash-based sauces. A simple olive oil, garlic, and chili sauce is also a fantastic way to add heart-healthy unsaturated fats to your dish, as well as some additional micronutrients and plenty of flavor, too.