The nutritional benefits of pasta

For years, pasta has had a reputation as a fattening food. But experts say the evidence doesn't support that view. According to Erin Morse, chief clinical dietitian at the University of California, Los Angeles, "[p]asta isn't deserving of its rep as a fattening food," and neither are carbohydrates in general.

A 2018 study published in The Lancet found that a 50-year-old adult who got half their calories from carbs would live four years longer than someone on a low-carb diet and one year longer than someone on a high-carb diet.

Still, not all carbs behave the same way in the body. Part of pasta's advantage lies in its structure. Made from durum wheat, pasta starches and proteins are bound together, slowing digestion and moderating spikes in blood sugar. "Pasta can help you feel fuller than white rice or white bread," said Mengxi Du, a postdoctoral researcher at the Harvard T.H. Chan School of Public Health.

And in a 2021 BMJ Nutrition, Prevention & Health study, women ages 50 to 79 who ate pasta three to four times per week were 16% less likely to have a stroke and 9% less likely to develop heart disease than those who ate pasta less than once a week.

While that BMJ study was partially funded by the pasta industry, Morse told Consumer Reports that pasta can still be part of a balanced diet — especially when compared to other refined carbs like fried potatoes or white bread.

How you cook your pasta matters

Across multiple outlets, experts agree that one cooking variable matters most: Don't overdo it.

When pasta is cooked al dente, it has a lower glycemic index, which is a measure of how quickly certain foods raise blood sugar, than overcooked noodles. That lower glycemic index means blood sugar rises slower, helping people stay full longer and avoid post-meal fatigue. 

When pasta is cooked for too long, those benefits disappear. Overcooked pasta "has a greater impact on blood sugar levels than al dente pasta," Hauser said. That's because the starch granules swell and burst, releasing B vitamins and folate into the cooking water, which triggers a faster glucose release. Harvard Medical School adds that the resulting insulin spikes will "deplete that blood glucose within the next couple of hours," which can leave people craving high-glycemic snacks.

How to cook better pasta to improve overall health

Cooking pasta, experts say, is where science meets simplicity. The difference between a quick dinner and a nutrient-balanced meal can come down to just a few minutes at the stove.

When it comes to cooking pasta, minutes matter. Most boxed pasta cooks in about nine minutes, but Riolo recommends checking for doneness at seven. Denver-based chef Elise Wiggins advises cooking pasta until it's three-quarters done, then finishing it in the sauce, which helps the starch bond and the flavor deepen.

To ensure the best quality pasta, try:

• Bringing the water to a rapid boil. You should see large, rolling bubbles.
• Adding salt, not oil. Riolo recommends adding at least a teaspoon. Award-winning chef Tiffany Derry said that adding oil "keeps your sauce from sticking like it should."
• Stirring frequently to prevent clumping.
• Draining, but not rinsing. According to Melissa Mroz-Planells, Seattle-based spokesperson for the Academy of Nutrition and Dietetics, rinsing pasta washes away nutritional value.

Once drained, combine the pasta immediately with its sauce and a drizzle of olive oil to lock in flavor and texture. To add nutrients, Consumer Reports recommends pairing pasta with vegetables or lean protein — or swapping half the noodles for spiralized squash or zucchini.

When cooked properly, al dente pasta preserves structure, retains vitamins, and keeps blood sugar steady — turning a pantry staple into a balanced, health-forward meal.