Pasta may be a comfort food favorite, but if you’re trying to lose weight, not all noodles are created equal. While some varieties can actually support your health and fitness goals, others may be sabotaging your progress without you even realizing it. To help clear up the confusion, a weight-loss coach breaks down the best and worst pasta to enjoy when you’re watching your waistline.
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Worst: refined white pasta
If weight loss is your goal, registered nutritionist and dietitian Krutika Nanavati says that avoiding refined carbs is crucial—and that includes pasta made from refined wheat and all-purpose white flour.
Like all refined carbs (which you can read more about the health effects of here), white pasta can lead to a plethora of health concerns, especially in the weight loss department. "These types of pastas tend to be highly processed and contain a lot of empty calories that can contribute to weight gain," Nanavati warns, explaining that the fact that they're processed means they've been "stripped of the naturally occurring fats that help your body better digest and absorb the nutrients in these grains." Here are a few other processed foods to avoid for the same reason.
In addition to all those empty calories (a.k.a. calories that come with virtually no nutritional value), there's also the issue of blood sugar spikes, which can occur when your body quickly digests refined carbs. "The high glycemic index (GI) of these pastas can cause a spike in blood sugar," she goes on. "This can trigger your body to store more fat while simultaneously increasing hunger, making it difficult to maintain a healthy weight loss plan." Yikes! That pasta's not sounding so good anymore.
Best: Konjac
Although not as well-known as traditional pasta, you may want to start adding Konjac pasta to your list if you're looking to shed fat.
Konjac root pasta is made from the konjac plant, which is naturally high in a type of soluble fiber called glucomannan. This fiber is incredibly effective in promoting satiety because it absorbs water and expands in your stomach, helping you feel full for an extended period. A small amount of konjac root pasta can provide a substantial amount of fiber, aiding in digestion and maintaining a healthy gut.
According to Dr. Andrea Maxim, MNLP, MChT, ND, a licensed naturopathic doctor, and master NLP practitioner, the "healthiest, low carb, high-fiber pasta is made from konjac root." One whole package is typically no more than "25g of carbs and still the same shape and texture" as wheat-based pasta. This pasta is also "very high in fiber," which Maxim notes "actually aids in weight loss."
