Who doesn’t love pasta?! This carby but delicious food is a staple in many cuisines, and there’s no denying that it’s hard to resist the pull of all the forms it comes in. However, it’s also no secret that pasta isn’t exactly the most weight loss-friendly food in the book—if you’re eating the wrong kind, that is. While there are types of pasta that can be part of a healthy diet (especially when you use these recipes!), there’s one kind in particular that experts say you should steer clear of if you’re trying to slim down and avoid weight gain in your stomach: refined white pasta.
To learn more about the consequences of regularly consuming white pasta, we spoke to registered nutritionist and dietitian Krutika Nanavati. She told us that this refined carb can lead to blood sugar spikes, weight gain, and more. Luckily, she also suggested a few healthy alternatives. Find it all below!
How Refined White Pasta Can Lead to Stomach Fat
If weight loss is your goal, 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.
Discover more foods that could spike your blood sugar here.
What To Eat Instead
So, if you still want to enjoy the simple pleasure of eating some tasty spaghetti without consuming too many refined carbs and thwarting your weight loss goals, what options do you have left?
Nanavati assures us that "there are plenty of options available in the market making pasta a healthy meal," listing whole wheat pasta and gluten-free options as some good choices.
She suggests buckwheat pasta, chickpea pasta, and whole-grain pasta as varieties that can "help to fill you up faster and provide a good source of protein and fiber." Additionally, brown rice pasta can pack in nutrients while containing fewer calories per serving.
Watch The Sauce
In addition to choosing the right type of pasta, it's important to be careful about the way you prepare it if you want to stay on track with your weight loss goals.
"Keep the sauces light and avoid heavy cream sauces," Nanavati suggests. "Add more herbs instead for flavoring." She also recommends loading your pasta with veggies like these in order to pack in the fiber.
"If cooked correctly then pastas can certainly be a delicious and nutritious weight loss food," she assures us. Like anything else, it's all about moderation and making healthy choices. Your body will thank you!
READ MORE: Yes, You Can Eat Pasta And Lose Weight. Here Are 5 Healthy Recipes You Can Try This Week
