Yes, you can eat pasta and lose weight — Here's how

It's difficult to think of a more versatile food than pasta. It comes in dozens of shapes and sizes, you can pair it with just about any protein source and serve it creamy, tomato-y or even baked.

Not only that, but it happens to be delicious, filling and highly affordable. It's no wonder many of us could happily eat it every day — and many people of Italian descent do!

That said, for all its benefits, pasta doesn't exactly have the best reputation when it comes to weight loss. In fact, for many, it's one of the first things to go off the menu when trying to lose weight. The good news is, with the right approach, you can continue to enjoy pasta and still reach your body composition goals.

Let's dive into the food science and read everything you need to know about pasta and weight loss below.

Is pasta good for weight loss?

As with all the good foods, the answer to the question "Is pasta good for fat loss?" is yes and no.

One misconception about pasta — meaning, the actual noodles, tubes or other shapes moulded from unleavened flour, water and eggs — is that it's high in calories (which in turn, could cause you to gain weight if consumed regularly).  

However, this isn't necessarily the case.  For example, a 1/2 cup serving of cooked spaghetti only contains around 100 calories [1]. This is fairly good bang for your buck, as pasta is a starchy food and tends to be highly satiating.

However, most of us aren't just eating plain cooked pasta by itself. It's once you start to add on sauces, toppings and, of course, parmesan cheese that the calories add up. As one of the most calorie-dense pasta dishes, a bowl of carbonara comes in at around 500 to 1000 calories [2]. For those working towards weight loss goals, it's not hard to see how this could easily blow out your calorie budget!

Pasta also tends to be fairly high in carbs. One cup of cooked refined pasta contains 38 grams of carbohydrates, 7.2 grams of protein and 1.2 grams of dietary fat [3]. This isn't necessarily a bad thing, as carbs can be a convenient source of energy, especially if you're working out. This means it can keep you full for longer than many other foods.

However, the carb-heavy nature of pasta can also lead to a rapid blood sugar spike [4]. This rise in blood glucose levels can cause insulin, a natural hormone that moves glucose from the blood into cells, to be released.

While insulin is used as energy in the body, any surplus insulin is also typically stored as fat. This is especially problematic in people who are insulin resistant, wherein the body can not effectively use insulin.

This can lead to weight gain over time (particularly around the waist and stomach) and cause the body to stubbornly cling to fat when trying to lose weight [5].

What does research say about pasta and fat loss?

Nonetheless, there is plenty of research to show that eating pasta in moderation can support weight loss. This is primarily due to its low GI (low-glycemic index) — meaning, how it travels through the digestive tract slowly, keeping you full for longer and regulating your appetite.

A systematic review and meta-analysis published in BMJ Open analysed 30 randomised controlled trials involving approximately 2,500 participants who consumed pasta as part of a low-glycemic index (low GI) diet [6]. The findings indicated that pasta consumption did not lead to weight gain. In fact, participants experienced a small weight loss over 12 weeks.

Other promising research shows the beneficial weight-related outcomes from following a Mediterranean diet. Inspired by the lifestyles of those living in Southern European countries like Italy, Spain, Portugal and Greece, this diet prioritises wholefoods over highly processed ones. This means plenty of vegetables, fresh fruits, oils, fresh fish, whole grain bread and, yes, pasta in moderation.

A study involving over 23,000 participants found that pasta consumption, as part of the Mediterranean diet, was linked to a lower body mass index (BMI) [7]. Participants who included pasta in their diet were more likely to adhere to a healthy eating pattern and were less likely to experience obesity. 

Other health benefits of the Mediterranean diet include lower cholesterol and blood pressure and better heart health — suggesting that this way of eating is great for longevity and overall wellness, as well as weight management [8].

What's the healthiest type of pasta?

When it comes to weight loss and overall health, not all types of pasta are created equal. Generally, the fresher and less processed it is, the healthier it's going to be for your body.

While it may be affordable, that $2 bag of white penne probably isn't going to be the best to support your weight loss goals. Just like white bread, this type of pasta is made from a refined type of flour with the fibre stripped out.

For better blood sugar control, the ideal would be fresh pasta — made at home with whole grain flour, olive oil, eggs and water. That said, not everyone has a pasta machine, or the time or energy to roll their own sheets.

The next best option is whole grain pasta, which you can buy at the supermarket. Made from the bran and germ of the wheat kernel, this tends to be higher in vitamins, minerals and dietary fibre than the refined white pasta [9].

Beyond that, it really just depends on your goals. If you're vegan or are just trying to get more nutritional value into your pasta dishes, chickpea or lentil pasta can be a great option. If you're trying to reduce fat mass while building muscle, you might want to opt for a higher protein option like durum wheat pasta.

If you're on a keto diet, you can also now get low-carb pasta varieties made out of edamame, beans, lupin flour or konjac. While these can help with blood sugar control, they tend to have a chewier texture and can be an acquired taste.

Pasta vs rice: Which one is healthier?

There's a good reason Asian cultures have consumed rice as a staple for hundreds of years, while Mediterranean countries have relied on pasta. Both are nutritious and convenient energy sources that take advantage of local resources. But, which one has better health benefits: Whole wheat pasta or brown rice?

Pasta typically has a higher protein and fibre content than rice, making it a good option if your goals are digestive health and building lean muscle. Because whole grain pasta is made directly from the kernel, it also contains higher levels of certain minerals and vitamins like magnesium, phosphorus, iron and zinc [10].

Meanwhile, enriched brown rice tends to have more folic acid and B vitamins, which are important for your energy levels. It also tends to be lower in calories, carbs and sugar than pasta, per gram.

The good news is, pasta and rice don't have to be mutually exclusive, and both have a place in a healthy, balanced diet.

What's the recommended serving size of pasta?

Portion sizes are crucial when it comes to including pasta in your diet while trying to lose weight.

The right pasta portion sizes will depend on your body weight, metabolism and lifestyle. But, the typical  Italian recommended guidelines are 60-100g of dried uncooked pasta, or 70-120g of fresh pasta [11]. Meanwhile, BUPA UK recommends 75 grams of uncooked pasta, 150g cooked, which looks like about 2 to 3 tablespoons [12].

How to include pasta in your weight loss diet

Whether you'll settle for nothing but Nonna's traditional pasta or prefer store-bought white pasta, no variety has to be off limits as part of a healthy diet. By practising moderation and balancing energy intake and expenditure, the pasta-bilities are endless. So, don't be scared of reaching for a bowl of perfectly cooked al dente pasta.

That said, watching your calorie count can be easier said than done when pasta is so delicious and moreish. If you find it hard to stop eating once you start or don't 'trust' yourself with certain foods, it may be time for a more holistic approach to weight loss.

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It combines medically backed treatments with health tracking, lifestyle coaching, and a supportive community to help you make sustainable lifestyle changes.

The treatment helps you regain the mental space to create healthy habits that stick, as well as understand your hunger signals and respond to them on your terms.