Without carbohydrates, it would be difficult to function normally, as they provide us with sugars that the body converts into energy. This energy powers our muscles, brain, red blood cells, and all other organs.

According to the European Food Safety Authority (EFSA), adults should get at least 45–60% of their dietary energy from carbohydrates. Pasta is an excellent choice because it contains complex carbohydrates, which the body digests more slowly, thus providing long-lasting energy. 100 grams of cooked pasta contains approximately 130 calories, most of which come from carbohydrates—about 25 grams. On average, there are 5 grams of protein and only 1 gram of fat.

Several studies have shown that regular pasta consumption is not linked to weight gain if included as part of a balanced diet. A 2016 study published in the journal Nutrition & Diabetes found that people who regularly eat pasta within a Mediterranean diet, on average, do not have higher body weight than those who do not.

Whole grain pasta is especially popular because, in addition to carbohydrates, it contains more dietary fiber, which helps with digestion and maintains stable blood sugar levels. The same applies to pasta made from chickpeas, lentils, or brown rice, which are excellent sources of protein and fiber. More and more people are opting for gluten-free pasta, which is suitable for those with celiac disease or gluten sensitivity.

Pasta is an ideal side dish for a variety of meals. It can be combined with vegetables, proteins (such as chicken, fish, or tofu), and healthy fats (olive oil, avocado, nuts). This way, you can prepare a balanced meal that provides the body with all the necessary nutrients.

Caution with pasta is not superfluous

Although pasta is often unfairly labeled as a fattening food, many studies show that it is not the main culprit for weight gain. How it is prepared is key—pasta with lots of vegetables and lean proteins is a healthy choice, while pasta with creamy sauces and lots of cheese contains more calories and saturated fats.

Regardless of the type of pasta you choose, it is definitely an excellent source of energy, easy to prepare, and versatile in the kitchen. With a little creativity, you can turn it into a healthy, nutritious, and tasty meal that will provide your body with all the nutrients it needs for optimal functioning.