Pasta: what are the benefits?
We talked to Loreto Nemi, Nutritionist and Lecturer at UniCamillus.
Pasta and Italy are inextricably linked, there is no doubt about it! With more than 300 types of pasta currently on the market, it is certainly one of the most famous foods in the world, as well as one of the most versatile and tasty. Long feared by DIY dieters, pasta now occupies its place at the base of the food pyramid, alongside cereals, fruit and vegetables.
Famous all over the world, recognised by Unesco as part of the Intangible Cultural Heritage of Humanity as a fundamental element of a healthy and sustainable diet, what could be more deserving of a world day than pasta? And that is why, since 1998–not so long ago–it has been celebrated on 25th October, and Naples was the home of the first World Pasta Day. The event is promoted by the Unione Italiana Food and the International Pasta Organisation (IPO).
A bit of history
But when was pasta invented? Legend has it that it was Marco Polo who brought it to Italy from China in 1295. However, this is actually a ‘legend’ invented in 1929 by the Macaroni Journal, a magazine for American manufacturers. In an article with possible marketing purposes, the magazine reported that a sailor in Marco Polo’s fleet, called ‘Spaghetti’, learnt from a Chinese woman how to cook a type of long pasta and brought it to Italy.
In fact, pasta was known in the West long before that: the first evidence dates back to 1000 B.C., when cereals began to be cultivated. The first forms of pasta are attributed to the Greeks and Etruscans, such as the ‘laganon’, a sheet of dough made of water and flour and cut into strips, which was so popular that Cicero and Horace sang its praises.
The first document in which pasta is mentioned is in De re coquinaria libri by Apicius, who describes the filling of a ‘lagana’.
Around 200 A.D., macaroni pasta called ‘itriyah’ appeared in Sicily, possibly brought by the Arabs: Tria vermicelli is still well known in Palermo.
In the 1500s, Gragnano became the home of durum wheat pasta as we know it today, but it was in Naples in the 1600s that the popularity of this food boomed, following a famine that forced people to reduce their meat consumption.
Italy is the leading pasta producer
Pasta makes Italy an icon in the world, but it is also the economic backbone of the Belpaese. According to the Italian Food Union, based on information from the Italian National Institute of Statistics (ISTAT), world pasta production reached almost 17 million tonnes in 2023, with Italy remaining the undisputed leader among producing countries with 3.6 million tonnes. Even if 61% of the pasta produced in Italy is exported, Italians consume 23 kilos of pasta per capita per year, for a total of 1.3 million tonnes.
These are impressive numbers… but pasta is still the most representative example of the carbohydrates we love and hate in our diets. Isn’t it better to be informed? That’s why we decided to talk to Loreto Nemi, Nutritionist and Lecturer at UniCamillus.
Dry pasta, fresh pasta, egg pasta, semolina pasta, white pasta, wholewheat pasta, pulse pasta… which is the best type?
“It depends on individual nutritional needs and tastes, as each type of pasta offers different nutritional benefits. Dry pasta is the classic durum wheat pasta, rich in complex carbohydrates. Wholewheat pasta contains more fibre than white pasta, making it more satiating and lowering the glycaemic index (GI), and is richer in vitamins and minerals. Fresh pasta is richer in water, so it is softer and has a milder flavour, although it tends to have a higher GI than dry pasta. Egg pasta contains eggs, so it is higher in calories as it contains more protein and fat. However, although it is the least suitable for a low-calorie diet, it has a lower GI. Pulse pasta is rich in vegetable protein and fibre. If it is made from 100% pulse flour, it can be a good alternative for people who do not digest pulses well. Of course, the texture and taste are different from traditional pasta.”
Are there any ideal combinations with pasta from a nutritional point of view?
“There are many combinations with pasta that make it possible to create a complete and balanced one-pot meal. The simplest combination? The classic pasta with tomato sauce: by adding the sauce, we make the meal rich in antioxidants such as lycopene, as well as vitamins. Again, combining different types of vegetables with pasta provides an additional source of vitamins, minerals and fibre, which helps digestion and reduces the glycaemic load of the dish. Pasta with pulses, on the other hand, is a one-pot meal because of the vegetable protein component. However, as pulses are also rich in carbohydrates, it is better to reduce the amount of pasta to avoid a high sugar load. Then there are more complex combinations, such as pasta with fish: this is also a one-pot meal because it combines carbohydrates and proteins. The best combination? It depends on nutritional needs, personal taste and individual calorie needs.”
Pasta and glycaemic index: is it a good idea?
“When we talk about GI, we are talking about foods that contain sugars, whether simple or complex. The sugars in pasta are complex, so you do not have the blood sugar spike that you might have after eating a slice of cake, which is rich in simple sugars. Pasta has a fairly moderate GI, although this varies depending on how it is cooked: ‘al dente’ pasta has a lower GI than overcooked pasta. Wholemeal pasta has a lower GI than white pasta, and this is reduced if it is combined with vegetables, protein (fish or pulses) and a fatty ingredient (oil).”
Pasta every day: yes or no?
“It is not so much the daily consumption of pasta that is in question, but rather the amount of sauce and condiments and, therefore, the overall nutritional context, i.e. the daily calorie and carbohydrate needs. Pasta can be eaten every day, but we need to maintain a balance of macronutrients within meals. Ideally, we should alternate pasta with other sources of complex carbohydrates, including brown rice, spelt and barley.”
There are diets without pasta: are they healthy?
“In general, excluding certain food groups for long periods of time is never a good idea. Remember that the complex carbohydrates in pasta are necessary for your health!”
Pasta, bread and potatoes: which is the best food for our health? Is it important to vary our carbohydrate sources?
“There are three sources of carbohydrates: none of them is better, but it is important to vary our consumption. In other words, it is important to eat all three, even though in different meals: if you combine bread and pasta in the same meal, you run the risk of taking in too many carbohydrates.
Of course, there is also the classic recipe of pasta and potatoes, but in this case it is important to reduce the amount of both ingredients to maintain a good balance.”
Are there alternatives to pasta for coeliacs?
“In addition to the various types of gluten-free pasta, there are naturally gluten-free alternatives such as rice, maize and quinoa.”
How much pasta should we eat in a balanced diet? Is it true that it is ‘fattening’?
“If pasta is included in the required caloric balance based on age, physical activity and any medical conditions, it does not ‘make you gain weight’. A portion for a healthy adult is about 80-100 grams.”
Can pasta and type 2 diabetes go together?
Yes, but you have to be very careful about the glycaemic load of the food. You need to do a good carbohydrate calculation to manage insulin doses and glycaemic response.”
Is it advisable to eat pasta for dinner?
“Of course it is: pasta contains tryptophan, an amino acid that increases the production of serotonin, the neurotransmitter of happiness and relaxation. Therefore, eating pasta in the evening can also give you a feeling of well-being, which is useful for relaxing before going to sleep. Pasta is also very easy to digest, so it is a good choice if you are having a late dinner and do not want to go to bed feeling bloated–it is no coincidence that pasta is digested more quickly than protein.”